W.O.D. Friday 10/5/18


W.O.D. Friday 10/5/18


Reminder on Wednesdays and Fridays, we have our Kids Fitness Program! Exclusive at CrossFit Republic,  FitKids is a 2x a week, ongoing fitness program designed to teach all kids good movement and keep them active and safe through a variety of fun activities, games and workouts, helping them become physically and mentally confident in their growing bodies. Extremely affordable to many other options out there, and your kids get to do what you do, and even workout at the same time if it works with your schedule!  We have class for K-5th grade if you’re interested. Just call the gym at 732-5433 to get enrolled now!

Conditioning WOD – 24 minutes

*Coaches split larger classes into 3 groups.  Everyone does station 1 and 2 together, but 3 a different movement to accommodate equipment.  Group 1 will complete the bike, group 2 the row, and group 3 bar over burpees all for max reps/cals. Then rest on the same minute.  The next round they will rotate to the next movement for max reps, giving them all a chance to do each movement twice throughout the workout (Bike,Row, or Bar over Burpees)

On the Minute x 24 (6 Rounds)
Station 1 – 15 Toes to Bar
Station 2 – 10 Hang Power Snatches 115/85
Station 3 – Max Calorie Bike/Row/Burpees (your score)
Station 4 – Rest

*Cycle through station 3, to a new movement each round…

Post total cals/reps achieved as one total!