W.O.D. and Endurance Thursday 4/12/18


W.O.D. and Endurance Thursday 4/12/18

Some say yoga isn’t for them… but if you had the yoga class that CrossFit Republic offers, you would take that comment back 🙂

Open to EVERYONE, come join the only place in the area that offers yoga with a certified instructor, for $10 unlimited use for members OR $25 for unlimited use for non-members, offered 3 times a week!

Tuesdays at 7:30PM
Thursdays at 10:15AM and 7:30PM

All classes have childcare included. See you there!


#Yoga4Everyone #CFRYoga #CrossFitRepublic

*Endurance will be the same workout as the daily workout today!  Enjoy!

Conditioning AND Endurance WOD – 35 min cap

*2 scores!  Total time of WOD with bike included and time of 30 calorie bike! (can’t relax on that bike at the end now 😉

*Coaches please line bikes tight up against front facing class with back to clock, and line boxes tight up to front of bikes, all at the front, then place a cones in the parking spot outside and beside the road!

4 Rounds for time of…

18 Box Jumps 24/20

12 Shoulder to Overhead 155/105

6 Burpee Bar Muscle Ups

200m Med Ball Run  20/14

Buy Out: 30 Cal Bike

*Scale box jumps with a smaller bow or stacked bumper plates or line jumps

*Scale Burpee Bar Muscle ups with 1 burpee + 2 Chest to bar, Pullup, or Jumping Pullups

*Med ball must never touch the asphalt, please put down inside near dumbbells

Post 2 scores!  Total time of WOD and time of 30 calorie bike separately!  (If you hit the time cap, just add 1 second per rep not completed onto the time cap! ex-35:08 (8 reps left)

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