W.O.D. Wednesday 10/11/17


W.O.D. Wednesday 10/11/17

Due to our NEW apparel line coming soon, we need to liquidate our current selection and make room on the display!  Everything is now marked down to $10.  This is far below our cost, but how else we gonna get the next generation of cool clothes up there?!   Get some!



FYI! We just started a CrossFit Republic Family Facebook page!  It’s a closed group so you must be “approved” , but you would need to search for it, so you can be on the inside of everything going on at the gym, but also have a chance to continue to build relationships and be another important piece of this tight knit CFR community!  





Strength/Skill Work – 20 minutes


*Attention!  This is designed to not just lift heavy but to get better at a certain skill.  If you currently do a scaled version of toes to bar, this is your chance to work on the next version up.  If you just get your knees up, time to extend those legs and reach for the bar.  If you currently do toes to bar, try to go unbroken or complete them strict!


5 sets of:

Front Squat x 3 reps (off the rack – increasing to a 3 rep max for the day)
Rest 60 seconds
Strict Toes to bar x 7 reps (no kipping)
Rest 60 seconds


Repeat 4 more times…


*Scale Strict toes to bar with kipping toes to bar, knees to elbows or knees over parallel.

*For safety, use a rig for toes to bar where squats are not taking place



Conditioning WOD – 15 min cap


For time:
30 Toes to Bar
30 Box Jumps 24/20
20 Deadlifts 275/185
20 Bar over Burpees


Post greatest 3 rep front squat, whether you RXd or scaled and what version you used on toes to bar, and time of WOD!