CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Strict Press 1 Set of 5 @ 60% 1 Set of 5 @ 70% 1 Set of 5+ @ 80% All percentages are from your 1RM from one rep max day at the beginning of the cycle. If you missed that...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Back Squats 5 Sets of 5 @ 70 – 80% of 1RM Athletes, this should balance out to a set of 5 Back Squats every 3 minutes. Try to be efficient with your prep time today since the idea is to...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes Two Part Workout Today in Teams of 2 Daily Strength and Conditioning Team W.O.D. – Part 1 – 10 Minutes (2 Rounds for weight) Build to a heavy set of 3 Overhead Squats From the Rack Log heaviest completed set for both...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Every 2:30 Minutes on the 2:30 Minutes Complete the Following Complex Building Weight as You Go… 1 Clean Pull + 1 Clean High Pull + 1 Power Clean Clean Pull = No Bend of the Elbows Clean High Pull = Bend of the Elbows...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Establish a 1 Rep Max Strict Press (Standing Shoulder Press) From the Rack. Athletes, great job finishing the front squat cycle strong and congrats to everyone who managed to snag a new PR. It’s amazing what one day a week for a few months...Read More
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
