CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (6 Rounds for reps) 6 Rounds for Reps Of… 3:00 Work / 1:00 Rest 500/400 Meter Row/Ski or 30/24 Calorie Echo Bike Max Ball Slams (30/20) Intended Stimulus This is a repeat effort engine workout designed to be simple, approachable, and effective...Read More

CrossFit Republic – Compete Shoulder Endurance (Checkmark) 5 Rounds for Quality of… 8 Strict Handstand Pushups Handstand Walk, 50 ft Rest 2:00 Between SetsHSPU paired with handstand walk – both overhead movements, same stability demand. The walk challenges balance after pressing fatigue. Scale the strict HS Pushups down to kipping, or strict seated DB press...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Zercher Squats 4 Sets of 8 (From the rack) Athletes and coaches, I cut some pool noodles into about 2ft long increments that can be attached to your barbell and provide a layer of protection on your arms. Also see the...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (4 Rounds for weight) Incline Barbell Bench Press 4 Sets of 6 – 8 Repetitions We only have 3 incline capable benches so for standardization and safety, let’s set up the flat benches on 2 45lbs Plates. You will need to rack your barbells higher...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Deadlifts (Week 2) 3- 3 – 3 – 3 – 3 @ 75% of 1RM Intended Stimulus As we progress through this deadlift cycle, think about positional strength and consistency in every set. At 75%, the goal is to build perfect,...Read More

CrossFit Republic – CrossFit For the Coaches… Please start daily and endurance on the same clock (20:00) in order to make time for everyone to knockout the short core work at the end. Daily Strength and Conditioning W.O.D. – 20 Minutes (3 Rounds for time) For Time: 12 Front Squats (155/105) 400 Meter Run 3...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Half Kneeling Landmine Strict Shoulder Press 4 Sets of 10 – 12 Each Arm Build in weight as you go. Barbells can be anchored with either two plates or in the rivets of the wall. The arm pressing is ALWAYS the...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (Time) For Time… 40 – 30 – 20 – 10 Reps of… Russian Kettlebell Swings (55/35) Kettlebell Goblet Squats (55/35) Ab Mat Sit Ups Intended Stimulus This is a moderate-length descending workout with high initial volume that tapers as fatigue builds. The...Read More

CrossFit Republic – Compete General Warm Up (Checkmark) 2:00 easy on the bike PVC warm up – Pass Through’s, Around the World, Snatch Balance, Good Mornings Deep Lunge Stretch Scorpion Stretch Duck Walk Pigeon Stretch Child’s Pose Downward Dog CobraI’m going to start releasing a general (unguided) warm up each week. These are stretches, or...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (6 Rounds for weight) Push Press (From the Rack) 3 – 2 – 2 -1 – 1 – 1 Log all 6 sets. Intended Stimulus This is a heavy pressing day focused on building to strong singles through the push press. The early sets allow...Read More