CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (AMRAP – Rounds) Teams of 2 Every 5 Minutes Complete as a Team (Split Reps however desired)…. Set 1 (0:00 – 5:00): 100 Wall Balls (20/14) Set 2 (5:00 – 10:00): 80/64 Calories Row Set 3 (10:00 – 15:00): 60 Burpees Over...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 Incline Bench Press (Log both dumbbells of last set) 8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Supinated Bench Press (Log both...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Deadlifts 3 – 3 – 3 – 3 – 3 @ 80% 1RM Intended Stimulus This is a moderately heavy strength day where load is high enough to demand focus, but still allows repeatable, high-quality triples . We’ve built to this...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) “Cindy” As Many Rounds and Reps as Possible in 20 Minutes of… 5 Pull Ups 10 Push Ups 15 Air Squats Murph Prep Note This workout is a staple for Murph preparation . It builds the ability...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 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 – 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 – 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 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