W.O.D. Friday 4/6/18


W.O.D. Friday 4/6/18

Give yourselves a round of applause!

Almost 312,000 vitamins donated to malnutritioned children under 5 and their mothers around the world,  thanks to your check-ins and then CFR making the donation!

Each month we continue to blow it out of the water because of our community’s generosity.  Just check-in, tag some friends, and Crossfit Republic will make the donations accordingly!  We pledge to always use our business as a vehicle to give back to those who need it, not every once in awhile, not every quarter, but every day.

Remember, this month every 2 check- ins provides a 1 minute of autism therapy to a child and their family! #AutismAwareness

Don’t forget about tomorrow’s 9am Saturday workout to raise awareness of child abuse and neglect!  Wear blue to show your support.  If you need anymore details click here for our past post on the website or check our CFR Facebook page!  https://www.crossfitrepublic.com/w-o-d-wednesday-4-4-18/

Strength – 15 minutes

Back squat

6 sets of 3 at 80% of your 1 rep max you set on this past Monday the 2nd. (aim to hit a set every 2-3 minutes)

*Keep your 1 rep max memorized for future programming as much will based on percentages!

*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets

Conditioning WOD – 15 min time cap

*Coaches please line bikes up tight to the front facing the clock for athletes to keep track of the minute

40 Chest-to-bar pullups

30 Wall Balls 30/20

20 Calorie Bike

10 Bar Over Burpees

*Starting at 0:00, every minute on the minute perform 1 heavy squat clean and jerk 205/135

*Scale CTB pullups 1:1 with pullups, jumping pullups or banded pullups

*If you do not finish under the time cap, no worries.  Way to challenge yourself.  Your score will be a second added per rep not completed. Ex- 6 reps left =15:06

Post 2 scores. The 80% back squat weight you used for every set, and time for the workout!