CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 5 Front Squats with 3 Second Pause at the Bottom 60%, 65%, 70%, 70%, 70% Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps in 12...Read More
CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 10 Minutes (AMRAP – Rounds) Every Minute on the Minute Complete… 5 – 10 Burpees (10 is RX) 5 Strict Handstand Push Ups *Score is amount of rounds fully completed. (10 Points = Perfect Score) *Decrease burpee amount so that you’re able to complete all burpees in...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (3 Rounds for reps) Teams of 3 3 Rounds 4:00 Max Reps Double Unders 3:00 Max Reps Thrusters (95/65) 2:00 Max Reps Toes to Bar 1:00 Max Calorie Bike There is no rest between rounds. Partners work one at a time and...Read More
CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 32 Minutes Complete a set every 2 minutes and move on to the next movement once 4 sets of a movement are complete. Build in weight as you go or stay consistent across rounds. Get a pump. Have fun. 0...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for calories) For Calories… In a 4 Minute Window Complete… 3 Rope Climbs 6 Bar Muscle Ups 9 Power Snatches (95/65) Max Calorie Row or Ski (Bike only if the class runs out of rowers and ski ergs) Rest 1...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (6 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 3 Back Squats (From the Rack) 70%, 75%, 80%, 80%, 80%, 80-85% Score all 6 sets Athletes, today’s back squat will be in our strength zone for rep range. We’ve been working a...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Every 3 Minutes on the 3 Minutes Perform… 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks Build in weight as you go or stay at the same weight across all around or multiple rounds if needed. Score is the last set (5th Set)...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday – 25 Minutes Athletes this is a two part workout with a rolling 25 minute clock. The first part is a 15 minute “EMOM” while the remaining 10 minutes will be a quick “for time” portion. You will have two scores. The first score will be...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning – Team W.O.D. Athletes, this workout will be performed in teams of 2 and is a 30 minute workout with two parts. The clock will stay rolling so once the first 15 minutes is up, you will go directly into the next section 15 minutes without pause...Read More
