CrossFit Republic, CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps) 8 Rounds for Total Reps in 32 minutes… 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees over Dumbbell 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Dumbbell Power Snatches (50/35) (One Head Touches Ground) (Reduce weight if needed) This is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round consists of 4 exercises (SkiErg, Burpees, Rowing, and Dumbbell Power Snatches) that each last 40 seconds followed by 20 seconds of rest. To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout. Score is the total number of repetitions...Read more

CrossFit Republic, CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps) 8 Rounds for Total Reps in 32 minutes… 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees over Dumbbell 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Dumbbell Power Snatches (50/35) (One Head Touches Ground) (Reduce weight if needed) This is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round consists of 4 exercises (SkiErg, Burpees, Rowing, and Dumbbell Power Snatches) that each last 40 seconds followed by 20 seconds of rest. To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout. Score is the total number of repetitions...Read more

CrossFit Republic, CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps) 8 Rounds for Total Reps in 32 minutes… 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees over Dumbbell 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Dumbbell Power Snatches (50/35) (One Head Touches Ground) (Reduce weight if needed) This is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round consists of 4 exercises (SkiErg, Burpees, Rowing, and Dumbbell Power Snatches) that each last 40 seconds followed by 20 seconds of rest. To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout. Score is the total number of repetitions...Read more

CrossFit Republic, CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps) 8 Rounds for Total Reps in 32 minutes… 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees over Dumbbell 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Dumbbell Power Snatches (50/35) (One Head Touches Ground) (Reduce weight if needed) This is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round consists of 4 exercises (SkiErg, Burpees, Rowing, and Dumbbell Power Snatches) that each last 40 seconds followed by 20 seconds of rest. To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout. Score is the total number of repetitions...Read more

CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 15 Hang Cleans (135/95) Round 5 – Round 8 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 12 Hang Cleans (155/105) Round 9 – Round 12 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 9 Hang Cleans (185/125) Round 13 – Round 16 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 6 Hang Cleans (205/145) Round 17 ~ Remaining Time to 25 Minutes 10/8 Calorie Ski or Row 10 Chest to Bar Pull Ups 3 Hang Cleans (225/155) One partner works...Read more