CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) “Double Helen” 3 Rounds For Time Of: 800M Run 42 Kettlebell Swings (53/35) 24 Pull ups Intended Stimulus This is a longer version of a classic engine workout . Run → aerobic demand Swings → hinge stamina and breathing Pull-ups →...Read More

CrossFit Republic – Compete Core Endurance (Checkmark) 5 Rounds for Quality… 15 GHD Sit-Ups :30 Second Hollow Hold 12 Toes To Bar Rest 1:00GHD machines are limited, so feel free to perform Ab Mat Sit-up instead. GHD sit-ups build trunk flexion volume under range. Hollow hold demands isometric midline tension – squeeze everything, low back...Read More