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
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) 50/40 Calorie Echo Bike or 1000/800 Meter Row or Ski 50 Toes to Bar 50 Kettlebell Swings (55/35) Rest 3 Minutes 40 Toes to Bar 40 Kettlebell Swings (55/35) 40/32 Calorie Echo Bike or 750/600 Meter Row or Ski Rest 3...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Barbell Z Press (Seated Strict Press From the Rack) 5 Sets of 5 Athletes, with the legs out of the equation, this will demand a lot from your upper body and core. Don’t anticipate the same result as a standing strict...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (6 Rounds for weight) Every 2:30 on the 2:30 complete (Total of 6 Sets)… 1 Hang Squat Clean + 1 Squat Clean 70%, 70%, 75%, 75%, 80%, 80-85% of Squat Clean 1RM As always, these percentages are general guidance for a solid training session with...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday Workout – 24 Minutes (6 Rounds for reps) Every 4 Minutes on the 4 Minutes Complete… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 15 Deadlifts (135/95) Max Hang Power Cleans (135/95) RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 75/55Read More
CrossFit Republic – CrossFit Coach and Athlete Preparation for this Workout Coaches, there are A LOT of movements today. Programming like this is out of character for me but I was inspired by the Monster Games 2021 team workout “Poseidon” which originally had double unders in part 2 but I had removed since we already...Read More
