CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 30 Front Squats (95/65) (From the Floor) 30 Hand Release Push Ups 1000/800 Meter Row, 800 Meter Run, or 48/38 Calorie Bike Stimulus – 3 – 5 Rounds –...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Standing Strict Shoulder Press Set 1: 5 Reps @ 60% Set 2: 5 Reps @ 70% Set 3: 5+ Reps @ 80% Block 2 of our Strict Press strength cycle. We have increased our percentages for todays training. Daily Conditioning W.O.D....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… 100 Meter (300′) Single Arm Kettlebell Farmer’s Carry (70/55) 7 Right Arm Kettlebell Hang Power Snatches (70/55) 7 Left Arm Kettlebell Hang Power Snatches (70/55) 100...Read More

CrossFit Republic – CrossFit Daily Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 2 4 Rounds for Time… 50/40 Calorie Ski Erg or 40/32 Calorie Bike 50 Toes to Bar 50 Wall Ball Shots (20/14) 50 Box Overs (24/20) RX+: 30/20 Intermediate: 14/10 Scaled: 10/6 Toes to bar Modifications – Toes as High as...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro-Sesh – 32 Minutes (3 Rounds for weight) Pure Chest Day 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Twist Chest Press (Score both dumbbells of heaviest set) 8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Chest Flys (Score both dumbbells...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (Weight) Every 2 Minutes on the 2 Minutes for 6 Rounds Complete… Hang Power Clean + Power Clean Build to a heavy complex for the day. It would be best to start around 60 – 70% of your 1RM to maximize the 6 rounds. Log...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) Standing Strict Shoulder Press (From the Rack) 5 Sets of 10 Reps @ 50% of RM Today’s strict press session is a maintenance session before we increase our percentages for the next three weeks of our 5-3-1 rep scheme. Don’t underestimate...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Deadlifts 5 Sets of 2 Unbroken Deadlifts @ 90% of 1RM Athletes, today is a heavy deadlift day but if you’re not feeling like your 90% is moving well coming off the weekend, consider 80% of your 1RM. Coaches, please focus...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 30 Minutes (AMRAP – Rounds and Reps) For Calories: 30:00 Bike, Row, or Ski – Perform 10 Kettlebell Swings (70/55) every 20 Calories. RX+: 15 Kettlebell Swings Intermediate: 55/35 Scaled: 35/20 Beginner: 25/15 Athletes who are competing or looking to compete in the future may...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 25 Minutes (AMRAP – Rounds) No Team W.O.D. Today. We will get some power clean volume and practice in instead. With a 25 minute running clock, complete 5 rounds of each EMOM 1. 5 Power cleans (135/95) 0:00 – 5:00 2. 4 Power cleans (155/105)...Read More