CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time) 9-15-21-15-9 reps for time of… Burpee Box Overs (24/20) Power Cleans (135/95) – Complete 30/20 echo bike calories after each round and if not RXing, complete 40/32 Calorie Ski Erg after each round. Intended Stimulus 22:00-28:00. Long grind; maintain consistent pacing....Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 20 Minutes (Time) For Time… 400 Meter Run 30 Toes to Bar 400 Meter Run 60 Wall Ball Shots (20/14) 400 Meter Run 30 Toes to Bar 400 Meter Run Substitute run with 500/400 Meter Row/Ski or 30/24 Calorie Echo Bike or 1000/800 Meter C2...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 25 Minutes (Time) For time: 800 Meter Run 150′ Handstand Walk (Cone 30′ Apart) 30 Russian Kettlebell Swings (70/53) 400 Meter Run 30 Strict Handstand Push Ups 30 Russian Kettlebell Swings (70/53) 200 Meter Run 30 Hand Release Push Ups 30 Russian Kettlebell Swings (70/53)...Read More

CrossFit Republic – CrossFit CrossFit Open 26.2 W.O.D. – 15 Minutes (Time) For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Dumbbell 50/35 ATTENTION: Please log your tie...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh W.O.D. – 32 Minutes (3 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 – 15 Reps of Double Dumbbell Twist Press (Log both dumbbells of last set) 8 – 16 Minutes: 4 Sets of 12 – 15 Reps of Seated Single Dumbbell Overhead Tricep...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Back Squats (3 second pause at the bottom) 3 – 3 – 3 – 3 – 3 70% – 75% of 1RM dependent on how you’re feeling. Intended Stimulus This is a positional strength and control session , not a...Read More

CrossFit Republic – CrossFit Daily, Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time) For time: 5,000 Meter (5K) Echo Bike 30 Double Kettlebell Hang Power Cleans (53s/35s) 200 Meter Double Kettlebell Farmer’s Carry (53s/35s) 3,000 Meter (3K Echo Bike) 20 Double Kettlebell Hang Power Cleans (53s/35s) 100 Meter Double Kettlebell Farmer’s Carry (53s/35s) 1,000...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 20 Minutes (10 Rounds for weight) Week 3 – Snatch Cycle (Power or Squat) Wave 1: Minutes 0 – 2: 72% x 3 Minutes 2 – 4: 77% x 2 Minute 4 – 6: 82% x 1 Wave 2: Minutes 6 – 8: 77% x 3 Minutes...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Climb the Ladder as High as Possible in 20 Minutes of… 3 – 6 – 9 – 12 – 15 – 18 – 21 and so on climbing by 3s… Toes to Bar Kettlebell Swings (55/35) Calorie...Read More

CrossFit Republic – CrossFit CrossFit Open 26.1 – INTRAMURAL PARTICIPANTS – PLEASE READ Housekeeping Items: 1. We will have shirts and swag bags at FNL tonight. Shirts for those who made the deadline. Swag bags for everyone signed up for the open. Your swag bag includes a drink, a protein bar, and a protein packet....Read More