CrossFit Republic – CrossFit Daily Bodybuilding Bro- Sesh – 32 Minutes (Weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Reps of Pausing Double Dumbbell Chest Press (1 Second Pause) (Score both dumbbells of last set) 8 – 16 Minutes: 4 Sets of 12 – 15 Rig Banded Chest Flys (No Score, Just...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy 3-Rep Power Snatch for the day (Touch ‘N’ Go) Strong first pull, aggressive hip extension, quick pull under, and a stable catch in a partial squat. Maintaining a neutral spine, keeping the bar close to the body, and driving through...Read More

CrossFit Republic – CrossFit No Endurance Option Today Athletes, due to the importance of having a coach assessing movement standards and managing of today’s logistics, there will be no endurance option. There is no hiding from the sled today. Enjoy. Daily Strength W.O.D. – 12 Minutes (2 Rounds for time) Sled Pushes 2 Sets of...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 80% Set 3: 1+ Reps @ 90% Athletes, this is the last session that we’ll be pushing close to our previous 1RMs for a squatting session. Next week...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (AMRAP – Rounds) Every 3 Minutes for 8 Rounds Complete… Even Minutes (0:00, 6:00, 12:00, 18:00): 15 Hang Power Cleans (115/85) 45 Double Unders Odd Minutes (3:00, 9:00, 15:00, 21:00): 45 Double Unders 15/12 Calorie Row or Ski or 12/10 Calorie Echo...Read More

CrossFit Republic – CrossFit June Athlete of the Month Late to Wodify but still relevant! Our June Athlete of the Month! Name: David Tucker Hometown: Republic, MO Age: 44 1. When did you first start training at CrossFit Republic and what brought you to CFR? I started training at CFR last May. So, it has...Read More

CrossFit Republic – CrossFit Phat Muscle Project Re-Stock! There’s nothing better than a sick pump followed by a perfectly timed protein shake with some creatine…okay maybe that’s an exaggeration. But’s it’s pretty good. Take a look at the shelves and ask any of the coaches if you have any questions about what you see available...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 3 Reps @ 70% Set 2: 3 Reps @ 80% Set 3 3+ Reps @ 90% Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 3 Minutes...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (2 Rounds for time) Sprint 400 Meters Rest 5 Minutes Sprint 400 Meters Modification: 500/400 Meter Row Sprint or 30/24 Calorie Bike Sprint Today’s strength portion emphasizes explosive power, anaerobic capacity, and muscular endurance through short, high-intensity sprint efforts. You’ll sprint 400 meters as fast...Read More

CrossFit Republic – CrossFit Daily Strength – 15 Minutes (5 Rounds for weight) Push Jerks (Heavy Day) (From the Rack) 5 – 5 – 5 – 5 – 5 Start heavy and stay heavy for today’s 5 sets of 5 push jerks. You’ll want to start at about 70% of your 1RM. From there, you...Read More