W.O.D. Friday 10/20/17


W.O.D. Friday 10/20/17


Only half way through October and we’ve already helped provide almost 58,000 breast and ovarian risk assessments with our Facebook Check-ins to CFR!   


At CrossFit Republic, we use our business as a vehicle to give back and give a donation per check-in to a different cause each month, and this month is focused on #BreastCancerAwareness! 


Anyone can participate!  Thank you CFR family for taking action and serving others!




Strength – 15 minutes


Build to a Heavy Set of 5 touch n go

Conditioning EMOM – 12 minutes

Every minute on the minute for 12 minutes complete… (4 Rounds)
Min 1: 15 Deadlifts 225/155
Min 2: 15 Bar over Burpees
Min 3:  Max 25 ft Cone Touches (Outside)

*Your score for this WOD is total cone touches over the 4 rounds

*Coaches – please set up several lanes from outside edge of bay door to outside edge of next bay door in main area.  Pole to Pole inside is 25ft.  Try to match that distance. Athletes may each take a lane.  If low on cones use small boxes to touch as well.

Scaling – 

If minute laps you on any movement, from that moment forward,, complete max reps of that movement to the 50 second mark of that minute and rest until next minute movement begins.

CoreWork – 4 minutes

Tabata – 20 seconds of work, 10 seconds of rest for 4 minutes  (8 sets)

Toes to Rig

*on the 10 second “rest” complete 5 Bicycle Crunches (L+R=1)​


Toes 2 Rig – Lay on back, and while holding an upright on the rig, keep your legs together, toes pointed and reach with your toes, getting your booty off the ground and touch the highest point on the upright as possible and then come back down = 1 rep.

Bicycle Crunches – touch your elbows to your knees one at a time as you bicycle your legs




Post your 5 rep deadlift, number of total cone touches (RX or scaled), and check off if you got your corework in!