CrossFit Republic – CrossFit Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds) Every Minute on the Minute for 20 Minutes of… Minute 1: 16 Kettlebell Swings (55/35) Minute 2: 20 Box Overs (24/20) Minute 3: 24 Hand Release Push Ups (30/20) Minute 4: Rest Score is the amount of round completed before...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes Two Part Workout Today in Teams of 2 Daily Strength and Conditioning Team W.O.D. – Part 1 – 10 Minutes (2 Rounds for weight) Build to a heavy set of 3 Overhead Squats From the Rack Log heaviest completed set for both...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Parallel Press (Score Last Set of Both Dumbbells) 8 – 16 Minutes: 4 Sets of 12 – 15 Decline Dumbbell Push Ups (Log in Notes) 16 – 24...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Every 2:30 Minutes on the 2:30 Minutes Complete the Following Complex Building Weight as You Go… 1 Clean Pull + 1 Clean High Pull + 1 Power Clean Clean Pull = No Bend of the Elbows Clean High Pull = Bend of the Elbows...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Establish a 1 Rep Max Strict Press (Standing Shoulder Press) From the Rack. Athletes, great job finishing the front squat cycle strong and congrats to everyone who managed to snag a new PR. It’s amazing what one day a week for a few months...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 40 Minutes of “Mono-Monday” (4 Rounds for time) 4 Sets of… 400 Meter Run 500/400 Meter Ski or Row 200 Meter Run 250/200 Meter Ski or Row Rest 2 Minutes Between Efforts Athletes, this is an 80 -85% sustainable pace workout designed to focus on...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 400 Meter Run 20 Wall Ball Shots (20/14) 20 Alternating Single Kettlebell Snatches (55/35) RX+: 30/20 and 70/55 Intermediate: 14/10 and 35/20 Scaled: 10/6 and 25/15...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Time) For Time (Teams of 2) of… 100/80 Calorie Row 150 Double Unders 100 Deadlifts (185/125) 150 Double Unders 100/80 Calorie Row M/F: 90 Calories Only if all out of rowers, bike 3200/2600 (3.2/2.6 Kilometers) Meter Echo bike RX+: 225/155 Intermediate: 155/105...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Bench Press (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Incline Supinated Front Raises (Score both dumbbells) 16 –...Read More

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