W.O.D. Monday 11/27/17


W.O.D. Monday 11/27/17

Hope everyone had a restful and relaxing weekend!

What an amazing time this Thanksgiving at our inaugural Feast Mode 5k!  Without much time to plan or promote, we had over 150 people come together for a workout and enjoy each other’s company, before a big day of eating 🙂 Thanks to the mix of running, rowing, and biking with lightweight movements, made it a great workout for anyone that could make it. Hard to believe what next year could be like?!  Can’t beat this CFR community we have!  The energy was unbelievable!

These are only a couple pictures below, but here is the link to our CFR Facebook page where our member and amazing friend Jennifer Rawls took over 200 pictures of the festivities!  Go check em out! https://www.facebook.com/CrossFitRepublic/

Conditioning WOD – 30 minutes

As many rounds + reps as possible in 30 minutes of…

800m Run

70 Double Unders

60 KB Swings 55/35  CompRX 70/55

50 Wall Balls 20/14 CompRX 30/20

40 Toes to Bar

30 Cleans 135/95  CompRX 155/105

20 Calorie Row

10 Bar Muscle Ups

*If in middle of 800m run when time expires, please estimate based on every 200m = 20 reps

*Scale Double Unders 2:1 singles or 1:1 bar hops

*Scale Bar muscle ups 2:1 with chest to bar pullups, pullups, jumping pullups or 3:1 ring rows

Post total rounds + reps achieved!