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

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 8 Burpees Over the Dumbbell 16 Single Dumbbell Hang Power Cleans (50/35) 24/19 Calorie Row/Ski or 300 Meter Run *For the single dumbbell hang power cleans,...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight) Week 1 – Snatch Cycle (Power or Squat) Snatch Wave 1: Minutes 0 – 2: 70% x 3 Minutes 2 – 4: 75% x 2 Minutes 4 – 6: 80% x 1 Wave 2: Minutes 6 – 8: 75% x 3...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 6 Minutes.. 200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Echo Bike 12 Hang Power Cleans (135/95) Rest 2 Minutes As Many Rounds and Reps as Possible...Read More

CrossFit Republic – CrossFit Early Bird Pricing Reminder 🚨 Early bird registration for the Barbell Games Team Fitness Competition is live right now. Register for $180 per team before the price increases to $200 on February 15 . Teams of 2 • Same-sex divisions • One-day competition 👉 Register here: The Barbell Games – Team...Read More

CrossFit Republic – CrossFit Volunteers Needed! Volunteer Form Here Volunteers Needed – Barbell Games Team Fitness Competition We’re looking for volunteers to help us deliver a smooth, professional competition at The Barbell Games. We need support in: • Judging • Reset Crew • Set-Up / Load-In • Load-Out All volunteers receive a shirt, swag bag,...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight) Deadlift Waves Wave 1 0 – 2 Minutes: 3 Deadlifts @ 75% 2 – 4 Minutes: 2 Deadlifts @ 80% 4 – 6 Minutes: 1 Deadlifts @ 85% Wave 2 6 – 8 Minutes: 3 Deadlifts @ 80% 8 – 10...Read More