CrossFit Republic – CrossFit Athletes, two months into this challenge and you all have been absolutely crushing it. Even with this heat, attendance levels have been incredibly stable and we’ve even seen an influx of new members! If you see a face you don’t recognize, please introduce yourself. You probably remember how intimidating it was...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes “Nicole” (AMRAP – Reps) As Many Rounds and Reps as Possible in 20 Minutes of… 400 meter Run Max Pull-Ups On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Barbell Back Rack Lunges (From the Rack) 5 Sets of 6 Barbell Back Rack Lunges (R/L=2) Athletes, today’s strength will focus on the unilateral nature of the lunge. Step forward keeping your foot flat on the ground and slowly guide the...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 20 Minutes of… 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16…and so on climbing by 2s of… Burpees Over the Dumbbell Alternating...Read More
CrossFit Republic – CrossFit Daily Strength Team W.O.D. – 30 Minutes (3 Rounds for weight) Teams of 3 (0:00 – 12:00) Build to a heavy unbroken complex as a team of… Hang Squat Clean + Squat Clean Athletes, todays big complex should allow us to go moderate heavy and really work on our barbell cycling....Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Wide Grip Bench Press 5 Sets of 5 @ 70% – 80% Athletes, today will take a break from the dumbbell bench press to focus on the conventional bench press on the bar. The percentages are there as a guide to...Read More
CrossFit Republic – CrossFit No Endurance Option Today Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete For Quality (6 Rounds)… 5 Snatch Grip Romanian Deadlifts If athletes, struggle with the snatch grip, they may use a closer conventional grip but the point of today is...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Strict Press 1 Set of 5 @ 60% 1 Set of 5 @ 70% 1 Set of 5+ @ 80% All percentages are from your 1RM from one rep max day at the beginning of the cycle. If you missed that...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Back Squats 5 Sets of 5 @ 70 – 80% of 1RM Athletes, this should balance out to a set of 5 Back Squats every 3 minutes. Try to be efficient with your prep time today since the idea is to...Read More
