CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight)

Front Squats (From the Rack)

3 Reps @ 65%

3 Reps @ 65%

3 Reps @ 70%

3+ Reps @ 80%

For your last set of 3+ @ 80%, athletes should shoot for 6 – 10 Reps. It’s a best practice to pick a rep goal before beginning the set to give yourself something to push to or past.

Daily Conditioning W.O.D. – 12 Minutes (Time)

5 Rounds For Time

2 Rope Climbs

6 Sandbag Cleans over the shoulder 150/100

Intermediate: 100/70

Scaled: 70/30

Rope Climbs

– RX+: 2 Legless Rope Climbs

– Half Rope Climb

– 3:1 Rope Pulls

– 3:1 Ring Rows

– 2:1 Strict Pull Ups (Banded if needed)

Daily Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

5 – 10 – 15 – 20 – 25 and so on climbing by 5s…

Double Dumbbell Front Squat (35s/25s)

Calorie Row

Double Dumbbell Power Cleans (35s/25s)

Calorie Ski

Only one dumbbell head touches the floor