W.O.D. Monday 10/30/17


W.O.D. Monday 10/30/17

Reminders –

  • CFR Apparel Preorder DEADLINE for online orders over at 9am Monday! We will not be stocking a large amount at CFR so this is your chance!  If you miss the deadline, signup, up front before the end of day Monday to get your orders in on time!  Here is the link one more time. – http://www.crackerjackshack.com/crossfit-republic/

  • Costume WOD – Halloween Oct 31st, wear your costume to the gym and be prepared for a workout! Supplement Superstores will be joining us for our evening classes, so come ready for some pre or post workout supplementation and get your workout in.

  • NEW Noon Class reminder – Mon, Wed, and Fridays!

  • Fit Dish Meal Prepping orders due by midnight for Tue delivery, for you weekly food needs!  https://fitdishmeals.com/


Strength – 18 minutes


Front Squats 

7 – 5 – 3 – 2 – 2 – 1 – 1


*Your score is the heaviest set of 2 and the heaviest set of 1.

*This rep scheme is set up for you to warm up as you go and allow you to get as heavy as possible.  



Conditioning WOD – 15 minutes

3 Rounds for time of…
10 Front Squats 155/105  Comp RX -185/135 – from the ground.
3 Rope Climbs
10 Box Jumps 24/20  Comp RX- 30/24


*Scale rope climbs with 6 rope pulls/walks (lower body to where shoulder blades touch the ground, then pull self to standing position where chest touches the rope = 1 rep) OR scale with 20 Ring Rows


Post weight achieved on your front squats for heaviest set of 2 and 1, and then time of WOD!