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

CrossFit Republic – CrossFit Spring Membership Offer – Limited Spots We’ve officially opened up our Spring Membership offer . This is a 12-week commitment at our 52-week rate—built for anyone who wants to get ahead of summer and not be playing catch-up once it’s already here. Details: 12 weeks of training Priced at our lowest...Read More

CrossFit Republic – CrossFit THE MURPH CHALLENGE – MAY 25 We’re hosting The Murph Challenge on Monday, May 25 at CrossFit Republic. Class Times: 7:30 AM 9:00 AM (Childcare available at this time only) This event is free and open to the community . Bring people with you. This is one of the best days...Read More

CrossFit Republic – CrossFit Murph Challenge Shirts for Order Hey everyone! I know that before we left, Lyndsey posted on the family page and the coaches made sure to start communicating at whiteboard that Murph Challenge shirts were officially for order but just in case you missed it and weren’t aware, we figured we’d let...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