CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 24 Minutes (6 Rounds for reps) For Max Reps Every 4 Minutes on the 4 Minutes for 6 Rounds Complete… 15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski 10 Deadlifts (185/125) In Remaining Time: Max Chest to Bar Pull Ups RX+: 225/155 Intermediate: 155/105...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… Three Position Power Snatch (Unbroken) Building to a heavy complex for the day. Log all 6 sets. The three positions are: Power Positions (Hips) Hang Position (Above Knee) Mid Shin Position (Weight Touches...Read More
CrossFit Republic – CrossFit Daily Strength – 12 Minutes (3 Rounds for weight) Front Squats 5 Reps @ 65% 5 Reps @ 70% 5+ Reps @ 75% 5+ Means 5 plus as many reps you can accomplish past that amount. Athletes, last week, we were able to establish our 1RM Front Squat to kick off...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday – Fitness for Freedom (AMRAP – Rounds and Reps) 20 minute AMRAP Partner WOD – you go I go (one partner resting, one partner working) 60 cal Echo bike 50 air squats 40 shuttle runs (25’ down and back = 1) 30 burpees Justice and Johanna...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 20 Minutes (Time) Part 1 – 15 Minutes – Teams of 2 30 Rounds For Time with a Partner… 1 Squat Clean 1 Hang Squat Clean 1 Thruster Directly Into (After completion of all 30 rounds)… 50/40 Calorie Echo Bike (45 for M/F Team)...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (6 Rounds for time) Every 5 Minutes on the 5 Minutes Complete… 30/24 Calorie Row/Ski or 24/18 Calorie Bike 15 Toes to Bar 30 Russian Kettlebell Swings (70/55) Intermediate/Masters: 53/35 Scaled: 35/25 *Track and log all 6 rounds Toes to Bar Modifications...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (Weight) Find a 1 rep max front squat in preparation for our squat cycle. Athletes, the front squat is a staple movement in our sport and the foundation of many other movements that we seek to progress like the squat clean, thruster, and even the...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (6 Rounds for reps) Every 2:30 on the 2:30 for 15 Minutes Complete the following complex (unbroken)… 2 Hang Power Snatches + 1 Power Snatch 70%, 75%, 80%, 80%, 85%, 85 – 90% of your 1RM Power Snatch With a heavier load, our barrier for...Read More
CrossFit Republic – CrossFit Christopher R. Walsh End of Watch – March 16, 2020 Christopher R. Walsh Officer Christopher Ryan Walsh, “Tiffer,” 32, of Springfield, MO, was killed in the line of duty early Monday morning, March 16, 2020. He was called upon to respond to a situation that only a select few could ever...Read More
