CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every Minute on the Minute for 10 Minutes Complete From the Rack… Even Minutes (0:00, 2:00, 4:00, 6:00, 8:00): 1 Push Press Odd Minutes (1:00, 3:00, 5:00, 7:00, 9:00): 3 Push Jerks Score is load across all 5 sets (Odd Minute...Read More

CrossFit Republic – Compete Gymnastics Endurance (Checkmark) 5 Rounds for Quality… 8 Strict Pull-ups 2 Rope Climbs, 15 ft Rest 1:30Strict pull-ups build raw pulling strength and fatigue the grip before the rope climbs. Estimated Time – 18:00 Snatch Primer (Checkmark) 3 Rounds of… 3 Snatch Deadlifts + 3 Muscle Snatches + 3 Overhead SquatsBuild...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 20 Minutes of… 200 Meter Run 10 Alternating Dumbbell Power Snatches (50/35) 15 Push Ups 20 Dumbbell Goblet Reverse Lunges (R/L=2) Intended Stimulus This is a moderate-length conditioning workout...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Pausing Low Hang Power Clean (3 Second Pause) 3 – 3 – 3 – 3 – 3 Each rep comes from the ground and the pause happens right below the knee cap as you’re rising. Each set should be a working...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Double Dumbbell Tempo Bench Press (3 seconds to the bottom and explode up) (Log both dumbbells of last stet) 8 – 16 Minutes: 4 Sets of 10 – 12 Double...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Deadlifts 5 – 5 – 5 – 5 – 5 @ 75% 1RM Intended Stimulus We’re increasing load from Week 1 and keeping volume high. At 75%, you should be able to: Maintain position across all 5 reps Move the bar...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for time) Every 5 Minutes on the 5 Minutes for 5 Rounds Complete… 15 Bar Facing Burpees 12 Strict Press (95/65) 50′ Handstand Walk Cones 25′ Apart Intended Stimulus This is a repeatable interval workout where the first two movements...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (5 Rounds for weight) Back Squats for Load 10 – 8 – 6 – 4 – 2 Approximate Percentages Guidance: Set 1: 60% – 65% Set 2: 65% – 70% Set 3: 70% – 75% Set 4: 75% – 80% Set 5: 80% – 85%...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 – 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