W.O.D. Monday 5/7/18


W.O.D. Monday 5/7/18

We have an exclusive partnership with EatFitGo open to anyone and everyone from the area.  If you are not or know someone that is not a CrossFit Republic member that is interested, no worries… they can still make an order online from the Springfield location and allow CrossFit Republic to be their pickup location!

EatFitGo is a healthy and convenient option for meal prepping.  Just make your order online for as many meals/snacks/drinks needed for the week, and pick them up at CrossFit Republic on Monday, Tuesday, and/or Thursday all day!

For CrossFit Republic members- discount code for 10% OFF is CFRepublic18!  Enjoy!

EatFitGo Website

Conditioning WOD – 20 minutes

*Coaches- please line rowers up front, tight against the rig, facing the class. Also line the bikes on the non-rig side. If larger class and member barbells need to be on the outside of the equipment, that would be fine, except for during 6:30 PM learn to CrossFit class

As many rounds + reps in 20 minutes of…

200m Run (~20 reps)

20/14 Calorie Row

20/14 Calorie Bike

20 Shoulder to Overhead 95/65

10 Bar Muscle Ups

*Scale Bar MUs with 2:1 ring rows + ring dips (=20 ring rows, 20 ring dips)

* reminder there are two running routes to choose from.

*Coaches- If larger class please start several different groups at different stations to accommodate equipment

Post total rounds + reps achieved!  (if you are caught on the run when time expires, every 10m will equal 1 rep.  Estimate accordingly.)