CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) For Time… 1000/800 Meter Row or Ski 800 Meter Run 600 Meter Bear Hug Hold Sandbag Carry* (100/70) 400 Meter Single Arm Farmer’s Carry* (70/55) 600 Meter Bear Hug Hold Sandbag Carry* (100/70) 800 Meter Run 1000/800 Meter Row or Ski...Read More
CrossFit Republic – CrossFit From September 1st to the 6th, grab a FREE Phat Muscle Project white blender bottle with the purchase of ANY 2lb tub of Phat Muscle Project protein. Please drop a slip for the blender bottle along with your protein so that I know you grabbed one. If for some reason, there...Read More
CrossFit Republic – CrossFit At the height of the Industrial Revolution in the United States, during the late 1800s, the average workday of an American citizen was 12-hours per day across 7 days a week (that’s a 70 hours work week, btw) just to earn a basic living. Even children, as young as the age...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Partner W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible with a Partner of… 50 Calorie Bike 100 Kettlebell Swings (70/55) 20 Wall Walks – Split work as needed; 1 partner works at a time. Stimulus – 2-3 rounds. –...Read More
CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight) LEG DAY! Athletes, I know everyday is leg day in CrossFit (or it sometimes feels that way), but we rarely focus on the specifics and slowing things down to isolate our leg muscles. Today we will do just that....Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance – 30 Minutes (Time) 10 Rounds for Time… 100 Meter Double Dumbbell or Kettlebell Farmer’s Carry (DBs: 50/35s) (KBs: 55s/35s) 3 Rope Climbs Stimulus This is a grip-taxing, upper-body pulling workout with high volume. The combination of carries and rope climbs creates constant forearm fatigue. The...Read More
CrossFit Republic – CrossFit No Endurance Option Today Athletes, once again, there will not be an endurance option today due to safety. I would like the coaches to be paying close attention to their athletes performing power and squat snatches especially on an EMOM where the sets move fast. If you do both of these...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Standing Strict Barbell Shoulder Press Set 1: 3 Reps @ 65% Set 2: 3 Reps @ 75% Set 3: 3+ Reps @ 85% Movement Standards Start Position: Barbell begins in the front rack (resting on the shoulders, elbows slightly in front...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) For Time… 5 Rounds of… 10 Thrusters (135/95) 400 Meter Run Modify run with a 500/400 Meter Row or 30/24 Calorie Bike Stimulus – Moderately fast and steady – Thrusters in :30 – :45 Seconds – Run or Row in 1:45...Read More
