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

CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (4 Rounds for weight) Close Grip Bench Press (Inside of knurling) 4 Sets of 8 Reps of Close Grip Bench Press Intended Stimulus This is an upper-body accessory strength session focused on triceps strength and pressing stability. The closer grip increases demand on: Triceps Shoulder...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Squats (Maintenance) 4 Sets of 5 Front Squats at 75 – 80% of 1RM *Aim to accomplish a set every 3 minutes. **Coaches, the idea is that athletes are not hitting their first set as a warm up set but...Read More

CrossFit Republic – CrossFit 🚨 CROSSFIT REPUBLIC INTRAMURAL OPEN 2026 – READ THIS 🚨 The Open starts this week so please read the details below! FRIDAY CLASS FORMAT Friday’s class workout will be the Open workout There will be no strength component WHO NEEDS A JUDGE? Only athletes registered for: CrossFit Republic Intramural Open OR...Read More

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

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time… 1 – 2 – 3 – 4 – 5 – 6 – 7 -8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1… (1 to 10...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Unbroken Deadlifts 5 – 5 – 5 – 5 – 5 @ 80 – 85% of your 1RM Intended Stimulus Unlike a traditional heavy day where we build to one top set, today is about repeatable heavy volume . The goal...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) Chest Day 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Bench Press (Log both dumbbells of last set) 8 – 16 Minutes: 4 Sets of 10 – 12 Single Dumbbell Pull Overs (Log weight of last...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Rack Forward Lunges from the Rack Every 3 Minutes on the 3 Minutes for 4 Sets Complete… 8 Front Rack Forward Lunges from The Rack (L/R = 2) Intended Stimulus This is a unilateral leg strength and front rack stability...Read More