W.O.D. and Endurance Tuesday 12/5/17


W.O.D. and Endurance Tuesday 12/5/17

We’ve already ran through 400 bracelets with our members and we just received more! Many of you are new and are unaware of the “You Choose” campaign we created and started at CFR!

Take one of these FREE bracelets up front (ask a coach if needed) and never take it off! Please read why below…

This is not a campaign to just differentiate from other gyms, but to differentiate from the norm.

Something contrary to human nature, that can be tough for all of us.

This campaign starts at CrossFit Republic, and is not meant to just encourage our current culture at our gym, but to focus personally on being positive, optimistic, complaint-free, doubt-free, fear-free, confident, contagious, charitable, selfless, motivating, and a life-speaking person!

What if you got up in the morning, and decided you were going to only be a positive influence today?

What if you went 24 hours without complaining? A week?

What if you spoke words of encouragement to others daily? To yourself daily?

What if you refused to have negative thoughts about yourself, but were only saturated with confidence that others could feed off? Help them, instead of focus on yourself?

What if you left others happier after talking with you, than before?

Each time you find yourself not contributing constructively to a situation, a certain conversation, to your own thoughts about yourself, to your integrity… either take the bracelet and switch wrists or literally snap yourself with it. This will be a reminder to DO BETTER! It’s between YOU and YOU.

You’ll find after just a few short days of this, your life will change and others will change around you.

Time to CHOOSE which way you want to live… what do you want your legacy to look like to others, your kids, your co-workers, or yourself. You have been challenged.



Conditioning AND Endurance WOD – 35 minutes

**For newbies – typically there is a separate endurance workout offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running or rowing.  Today will all be the same workout.

*Coaches – start athletes at different stations to avoid a back up on the rowers

As Many rounds + reps as possible in 35 minutes of…

35 Calorie Bike

40 KB Swings 70/55

45 Pullups

50 Calorie Row

45 Handstand Push-ups (RX -25s/abmat)

40 Ball Slams 30/20

35 Box Jumps 24/20

*Scale Pullups with ONLY 1:1 Jumping Pullups

*Scale HSPUs with stacked abmats, accumulate 1 minute of inversion OR Push Press 115/75

*If you get to the rowers and all are taken, your choice of either waiting for one to open up or sub with 50 Sumo Deadlift Highpulls with your Kettlebell


Post total rounds + reps achieved!