CrossFit Republic – CrossFit Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.)...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (Time) Every 4 Minutes on the 4 Minutes Complete… 20 Single Kettlebell Goblet Stationary Lunges (70/55) (R/L=2) 15 Wall Balls (30/20) 10 Kettlebell Swings (70/55) Score is your slowest time Intermediate: 55/35 KB, 20/14 WB Scaled: 35/25 KB, 14/10 WB Beginner: 25/15...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (No Measure) For Time in Teams of 3 Splitting Reps However Desired…Read More

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 Seated Alternating Double Dumbbell Arnold Presses (L/R= 1) 8 – 16 Minutes: 4 Sets of 12 Alternating Double Dumbbell Front Raises with Isometric Hold (R/L= 1) 16 – 24 Minutes: 4 Sets of...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (4 Rounds for weight) Power Clean Waves 4 Rounds Minute 1: 3 Power Cleans (Touch and Go) Minute 2: 2 Power Cleans (Touch and Go) Minute 3: 1 Power Clean Minute 4: Rest Building in weight as you go. Make sure that each time you...Read More

CrossFit Republic – Master’s Strength (Weight) Turkish Get-Up 15 Minutes 5 sets of 4 Two on each side (Alternating) Going up in weight each time () WOD (Time) 20 Minutes 3 Rounds of 10 3-sec Deficit Pull Ups 20 KB Deficit Deadlifts 35/45 30 In and Out Crunch 400 M RowFor the Deficit Pull Ups...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Front Squats (From the Rack) 5 Sets of 5 70%, 75%, 80%, 80%, 80% – 85% Athletes, this should work out to a set every 3 minutes. I built in a lower starting point to account for some warm up time...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time 5 Rounds of: 40 Double-Unders 20 Box Jumps (24/20) Then, 5 Rounds of: 30 Double-Unders 15 Burpees Finally, 5 Rounds of: 20 Double-Unders 10 Burpee Box Jumps (24/20 in) With a running clock, as fast as possible perform the...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Part 1 With a partner from 0:00 – 20:00 complete… As many rounds + reps as possible in 20 minutes of… 10 Handstand Push Ups 20 Devil Presses (50s/35s) 30 Wall Balls (30/20) Splitting the work however...Read More