CrossFit Republic – Compete Core Endurance (Checkmark) 5 Rounds for Quality… 15 GHD Sit-Ups :30 Second Hollow Hold 12 Toes To Bar Rest 1:00GHD machines are limited, so feel free to perform Ab Mat Sit-up instead. GHD sit-ups build trunk flexion volume under range. Hollow hold demands isometric midline tension – squeeze everything, low back...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) “Double Helen” 3 Rounds For Time Of: 800M Run 42 Kettlebell Swings (53/35) 24 Pull ups Intended Stimulus This is a longer version of a classic engine workout . Run → aerobic demand Swings → hinge stamina and breathing Pull-ups →...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Double Dumbbell Box Step Ups for Load 4 Sets of 10 (R/L = 2) (20/20) Log both dumbbells of each set Athletes whose knees are below the top lip of the box may utilize shorter boxes of 16 – 20 Inches...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (3 Rounds for weight) Bench Press 5 – 5 – 3 – 3 – 1* – 1* – 1* For this portion, your score are the three loads of singles but below you’ll find spots to log every load of your build up to the...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every Minute on the Minute for 10 Minutes Complete… 2 Hang Squat Cleans Sets 1–2: 65% – 70% Light Moderate Sets 3–4: 70% – 75% Moderate Sets 5–6: 75% – 80% Moderately Heavy Sets 7–8: 80% – 85% Heavy Sets 9–10:...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) 4 Sets for Load of… 8 Double Dumbbell Z Press (From the Floor) Intended Stimulus This is a strict shoulder strength and positional control day . By sitting on the floor, you remove: Leg drive Hip extension Any ability to compensate...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Week 4 – Deadlift Cycle – Deload Ancillary Week 4 Sets of 10 – 12 Weighted Barbell Rack Back Extensions *You may utilize plates or dumbbells behind your heels to get good leverage if you’re slipping. Legs to hip should be...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds) Every 4 Minutes on the 4 Minutes for 5 Rounds Complete… 20 Ball Slams (30/20) 20 Slam Ball Mountain Climbers (R/L = 1) 20 Flutter Kicks with Slam Ball Hold Above Chest (R/L = 1) 20 Slam Ball Russian...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible with a Partner of… 400 Meter Run (Together) 100′ Sandbag Bear Hug Carry (150/100) (Split Evenly – 50′ Each) 20 Burpees Over the Sandbag (Split as desired) Cones 25′ Apart...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 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 Double Dumbbell Chest Flys (Log both dumbbells of last set)...Read More