CrossFit Republic – CrossFit

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

Strict Press (From the rack)

4 Sets of 5 Reps

Start heavy and stay heavy. Build in weight as you go. Score is sum total (Record all 4 sets).

Daily Conditioning W.O.D. – 16 Minutes (AMRAP – Rounds)

Every Minute on the Minute (4 Rounds) Complete…

Minute 1: 8 Push Press (155/105) (From the floor)

Minute 2: 12 Box Jumps (30/24)

Minute 3: 15 Toes to Bar

Minute 4: 20/16 Calorie Row or Ski

Score is each movement completed within time frame given (16 Total Points)

RX+: 185/125

Intermediate:

Minute 1: 8 Push Press (135/95) (From the floor)

Minute 2: 12 Box Jumps (24/20)

Minute 3: 15 Toes to Bar or Kipping Hanging Knee Raises

Minute 4: 20/16 Calorie Row or Ski

Scaled/Beginner:

Minute 1: 8 Push Press (95/65) (From the floor)

Minute 2: 12 Plate Jumps (Stack Plates to Desired Height)

Minute 3: 15 Ab Mat Sit Ups

Minute 4: 15/12 Calorie Row or Ski

Athletes, today’s EMOM doesn’t look like much at first but rest assured that this will start to catch up to you especially after the first round and the effort you’ll need to put in to complete the row/ski calories. Modify reps and calories if needed today.

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

3 – 6 – 9 – 12 – 15 -18 – 21 and so on climbing by 3 reps until time expires of…

Double Dumbbell Push Press (35s/25s)

Box Jumps (24/20)

Ab Mat Sit Ups

12/9 Calorie Bike after every round (3, 3, 3, Bike, 6, 6, 6, Bike, etc)

Score rounds and reps.

RX+: Toes to Bar