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 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
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for weight) Every 5 Minutes on the 5 Minutes for Load Complete… 60 Double Unders 15 Toes to Bar 10 Bar Facing Burpees 5 Heavy Unbroken Push Jerks (Building in weight as you go) Push Jerks come from floor and...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
