CrossFit Republic – CrossFit Carry the Burden Challenge 2026 There are men and women in our communities who willingly step into situations most people spend their lives hoping to avoid. And when something happens to them in the line of duty, the impact doesn’t stop when the headlines fade. Families carry it. Departments carry it....Read More
CrossFit Republic – CrossFit Daily Conditioning and Endurance W.O.D. – 24 Minutes (6 Rounds for time) Every 4 minutes on the 4 Minutes for 6 Rounds Complete… 200 Meter Run 50 Double Unders 25′ Burpee Broad Jump Modify the 200 Meter Run with a 250/200 Meter Row Log all 6 times. Intended Stimulus This is...Read More
CrossFit Republic – CrossFit Daily Gymnastics Strength W.O.D. – 12 Minutes (AMRAP – Rounds) Every 3 Minutes on the 3 Minutes for 12 Minutes Complete… 12 Horizontal Ring Rows :30 Double Kettlebell Farmer’s Hold (53s/35s) Score is rounds completed of whatever step you choose from options below. This is not an “AMRAP.” That’s just how...Read More
CrossFit Republic – Compete Gymnastics Endurance (Checkmark) 5 Rounds for Quality… 6 Bar Muscle Ups 12 Toes to Bar Rest 1:3030 total BMU to start the day. T2B adds hanging core fatigue and grip demand that compounds each subsequent BMU set. Try to stay smooth and connected across all 5 rounds. Goal is unbroken. Estimated...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (6 Rounds for calories) 6 Rounds for Total Calories of… In 3 Minutes Complete… 15 Toes to Bar 10 Single Dumbbell Alternating Devil’s Presses (50/35) Max Calorie Machine Rest 1:00 Intended Stimulus This is a repeat sprint with interference . Toes to...Read More
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 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
