CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (3 Rounds for time) On the 10:00 x 3 Rounds 300′ Single Kettlebell Farmer’s Carry (Cones 30 Feet Apart) 30 Toes to Bar 300′ Single Kettlebell Farmer’s Carry (Cones 30 Feet Apart) 30 Sumo Deadlift High Pulls 300′ Single Kettlebell Farmer’s Carry...Read More

CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete (6 Sets)… 10/8 Calorie Ski/Row or 8/6 Calorie Bike 5 Bar Muscle Ups RX+: 5 Ring Muscle Ups Intermediate: 5 Chest to Bar Pull Ups Scaled: 5 Pull Ups (Kipping, Jumping, Strict, Banded) Beginner:...Read More

CrossFit Republic, CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps) 8 Rounds for Total Reps in 32 minutes… 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees over Dumbbell 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Dumbbell...Read More

CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 10/8 Calorie Ski or Row 10...Read More

CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 12/9 Calorie Ski or Row 12...Read More

CrossFit Republic – CrossFit Bench Press (Daily Strength W.O.D. – 15 Minutes Bench Press 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today) Daily Body Building Bro Sesh – 16 Minutes (4 Rounds for reps) 16 Minutes Minute 1: 40 Seconds Max...Read More

CrossFit Republic – Master’s Workout of the Day (Time) 25 Hang Power Cleans 25/19 Calories Bike 5 Rope Pulls 20 Hang Power Cleans 20/16 Calories Bike 5 Rope Pulls 15 Hang Power Cleans 10/8 Calories Bike 5 Rope Pulls ()Read More

CrossFit Republic – CrossFit Daily, Strength, and Endurance W.O.D. – 25 Minutes (5 Rounds for reps) Every minute on the minute for 25 minutes complete: Minute 1: 20 Wall Ball Shots (20/14) Minute 2: 16 Lateral Bar Over Burpees Minute 3: 12 Deadlifts (225/155) Minute 4: Max Ring Muscle Ups Minute 5: Rest RX+: 30/20...Read More

CrossFit Republic – Master’s 20 min Tabata (Checkmark) 5 Rounds 40 seconds of work 20secs of rest Bowler Lunges Bent Over Rows Slam Ball Sit-ups () () ()Read More

CrossFit Republic – CrossFit Push Press (Daily Strength W.O.D. – 15 Minutes 5 Sets of 5 Push Press 70%, 75%, 80%, 80%, 80%) Daily Conditioning W.O.D. – 12 Minutes (Time) 12 Minute Time cap For Time 21 – 15 – 9 Push Press (135/95) Toes to Bar RX+: 155/105 Intermediate: 95/65 Scaled: 75/55 Beginner: 45/35...Read More