W.O.D. Monday 2/5/18


W.O.D. Monday 2/5/18

FREE Mobility class by our Onsite Physical Therapist, Chance Martin, Mondays and Thursdays at 8:30am OR 5:45PM at the gym!  Use this amazing offering as it is rare to have access to a physical therpaist to talk to about movement, injury prevention and performance!

If you haven’t downloaded Sugar WOD on your phone, do it!  Enjoy all the cool features of joining other CrossFit Republic members online where you can see the workouts, log your workouts, your lifts, watch movement videos and give fist bumps to anyone you want 😉    It’s a great way to enhance the community of CFR that we already have…

Conditioning WOD – 30 minutes

*For those of you signed up for the CrossFit Open, I’ve been programming workouts accordingly to get you ready for at least the last month now. For those who aren’t signed up… either way, please enjoy the gainzzz. #CrossFitOpen #DrinkTheKoolAid

*Coaches, if a large class, you can start 2 heats, one at 0:00 and one at 5:00 without running into one another if needed. Make sure to put the clock at 30:00!

3 rounds of 5:00 on / 5:00 rest… 

Buy In: 100 Double Unders

then immediately followed by as many rounds + reps as possible in the remaining time:
Round 1: 12 Front Squats 95/65, 4 Burpee Box Jump Overs 24/20 CompRX 30/24
Round 2: 8 Front Squats 115/85, 4 Burpee Box Jump Overs
Round 3: 4 Front Squats 135/95, 4 Burpee Box Jump Overs

*Box “Jump” Overs you must actually clear the entire box for RX. No jumping on the top and then off unless scaling.
*Scale DUs with 1:1 PVC jumps OR 2:1 singles

Post 3 scores… rounds + reps each ARMAP.