CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (Weight)

Find a 1 Rep Max Strict Press for the Day

Athletes, finding a heavy versus finding a max are two very different things. When we’re looking for a heavy, we reach a point just under where things start to get ugly and we stop there. That’s our heavy. On the other hand, when we’re looking for a max, we may build in a way that gets us very close to the edge of failure. Some of you may even find it. So with that being said, be smart about your jumps and don’t call it quits after making a confident jump and failing a rep. Consider focusing and hitting it again if it was close or drop it down a couple pounds to find that perfect sweet spot where your new 1RM is living.

Shoulder Press (Log here for Wodify Data)

Daily Team Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible with a Partner in 12 Minutes of…

9/7 Calorie Echo Bike

6 Bar Facing Burpees

3 Push Jerks (185/125)

*Partners switch after a full round. If all out of bikes, utilize a ski erg for 12/9 Calories

*Push Jerks from the floor

*If performing as an individual, work then rest at a 1:1 ratio.

This workout is meant to hit hard and fast. With only 12 minutes on the clock and a full round before switching, you’ll be working at near sprint intensity followed by short, active recovery while your partner goes. Each round is short enough that you can push the pace, but heavy enough that you’ll need to stay composed under the bar.

The goal is to treat every round like it matters — recover while your partner works, then hit your next set at full effort. Expect about 6 – 12 rounds total between you and your partner depending on transition speed and bike output.

The Echo Bike or Ski Erg spikes your heart rate right out of the gate. Attack the calories, but don’t redline to the point you can’t move efficiently after.

The bar-facing burpees keep intensity high and test your ability to move quickly under fatigue — stay smooth and rhythmic. Watch the “cobra” position step up. It could compromise your lower back for the push jerks.

The push jerks are heavy but manageable. This weight should be done unbroken when fresh, demanding focus on timing and proper leg drive as your heart rate climbs.

Stimulus Goals

Time Domain: 12 minutes (fast, interval-style partner workout)

Effort: 90–95% during work, active recovery while partner goes

Round Target: ~6 -12 total team rounds (3 – 6 each)

Goal: Maintain high output without technique breakdown

Movement Focus

Echo/Ski: Explosive effort, fast transitions, and intentional breathing recovery afterward.

Burpees: Move efficiently — step or jump as needed, but keep moving.

Push Jerks: Dip-drive-punch — use your legs, stay stacked, and lock out with confidence.

Coach’s Tip

This workout rewards controlled aggression — move fast, breathe hard, recover quick, and repeat. Communicate clearly on transitions, and treat each round as it’s own focus.

Step 1: 75/55

Step 2: 135/95

Step 3: 155/105

Step 5: 225/155