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 Happy Independence Day! Why are there not any knock-knock jokes about America? ….Because freedom rings. 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...Read More

CrossFit Republic – CrossFit 🇺🇸 THE ALL-AMERICAN CHALLENGE 🇺🇸 From July 1 – 31 we are teaming up with Ruck ‘N’ Run to get our community motivated and moving in celebration of our Nation’s 249th Birthday! Here’s the challenge: – Read the Declaration of Independence – Ruck and/or Run 17.76K (11.03 miles) in July –...Read More

CrossFit Republic – CrossFit 🇺🇸 FREE Independence Day Workout and Giveaway Alert! 🇺🇸 Join us Friday, July 4th, 2025, for a FREE workout to celebrate the freedom of our nation! We’re opening our doors to the entire community—bring your friends, family, and neighbors for a morning of fun, sweat, and celebration. Want to win a...Read More

CrossFit Republic – CrossFit Missouri summer is here and it’s HOT which means we are all sweating… A LOT. With that being said, please be sure to wipe sweat off your equipment. We REALLY don’t want to see any sweat puddles on our machines… and the person using it after you definitely doesn’t want to...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Deadlifts Build to a heavy set of 8 unbroken deadlifts for the day. This unconventional strength portion today is a test of weight capacity at high volume reps which is different than our typical 1 -5 rep range with these conventional movements. Aim to...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (8 Rounds for reps) 8 Rounds for Total Reps in 32 minutes 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Wall Ball Shots (20/14)...Read More

CrossFit Republic – CrossFit Teams of 2 – Three Part Workout Daily Strength and Conditioning Team W.O.D. – Part 1 – 6 Minutes (Time) (0:00 – 6:00) For Time (6 Minutes)… 30 Power Cleans as a Team (Splitting reps however desired) (185/125) Every minute on the minute starting at the 0:00, 6 Bar Facing Burpees...Read More