CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 40 Minutes of “Mono-Monday” (4 Rounds for time) 4 Sets of… 400 Meter Run 500/400 Meter Ski or Row 200 Meter Run 250/200 Meter Ski or Row Rest 2 Minutes Between Efforts Athletes, this is an 80 -85% sustainable pace workout designed to focus on...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 400 Meter Run 20 Wall Ball Shots (20/14) 20 Alternating Single Kettlebell Snatches (55/35) RX+: 30/20 and 70/55 Intermediate: 14/10 and 35/20 Scaled: 10/6 and 25/15...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Time) For Time (Teams of 2) of… 100/80 Calorie Row 150 Double Unders 100 Deadlifts (185/125) 150 Double Unders 100/80 Calorie Row M/F: 90 Calories Only if all out of rowers, bike 3200/2600 (3.2/2.6 Kilometers) Meter Echo bike RX+: 225/155 Intermediate: 155/105...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 (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Incline Supinated Front Raises (Score both dumbbells) 16 –...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 24 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 24 Minutes of… In 4 Minutes Complete (Buy In)… 3 Devils Presses (50s/35s) 15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski 3 Devils Presses (50s/35s) In remaining time, complete...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (Weight) Build to a 1 Rep Max Front Squat for the Day Athletes, great job throughout the last few months in our squat cycle. Some of those sessions were gritty but you all pushed through and definitely adapted to the challenge. Today, we’ll see if...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Barbell Push Press from the Rack Every 3 Minutes on the 3 Minutes Complete a set of 5 Push Presses (From the Rack) starting at 80% of your 1RM Push Press and staying there the entire time or building heavier if...Read More

CrossFit Republic – CrossFit Free Independence Day Workout – “1776” – 50 Minutes (Time) As a team of 3, complete a total of 1776 reps involving all exercises in any order for time of… Kettlebell Swings (55/35 lb) Box Jumps (24/20) Air Squats Push-Ups Burpees Pull-Ups Ab Mat Sit-Ups Row or Ski (calories) Double-Unders Wall...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 – 15 Double Dumbbell Bench Press (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 12 – 15 Single Dumbbell Pull Overs (Score both dumbbells) 16 – 24 Minutes: 4 Sets...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) Front Squats 5 Sets of 10 Reps @ 50-55% Today’s boring but big deload is to move some light moderate weights for big reps across multiple sets. Move consistently and with good quality through each rep from Set 1 to the...Read More