CrossFit Republic – Compete Shoulder Endurance (Checkmark) 5 Rounds for Quality of… 8 Strict Handstand Pushups Handstand Walk, 50 ft Rest 2:00 Between SetsHSPU paired with handstand walk – both overhead movements, same stability demand. The walk challenges balance after pressing fatigue. Scale the strict HS Pushups down to kipping, or strict seated DB press...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (6 Rounds for reps) 6 Rounds for Reps Of… 3:00 Work / 1:00 Rest 500/400 Meter Row/Ski or 30/24 Calorie Echo Bike Max Ball Slams (30/20) Intended Stimulus This is a repeat effort engine workout designed to be simple, approachable, and effective...Read More