CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 12/9 Calorie Ski or Row 12...Read More

CrossFit Republic – CrossFit Bench Press (Daily Strength W.O.D. – 15 Minutes Bench Press 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today) Daily Body Building Bro Sesh – 16 Minutes (4 Rounds for reps) 16 Minutes Minute 1: 40 Seconds Max...Read More

CrossFit Republic – Master’s Workout of the Day (Time) 25 Hang Power Cleans 25/19 Calories Bike 5 Rope Pulls 20 Hang Power Cleans 20/16 Calories Bike 5 Rope Pulls 15 Hang Power Cleans 10/8 Calories Bike 5 Rope Pulls ()Read More

CrossFit Republic – CrossFit Daily, Strength, and Endurance W.O.D. – 25 Minutes (5 Rounds for reps) Every minute on the minute for 25 minutes complete: Minute 1: 20 Wall Ball Shots (20/14) Minute 2: 16 Lateral Bar Over Burpees Minute 3: 12 Deadlifts (225/155) Minute 4: Max Ring Muscle Ups Minute 5: Rest RX+: 30/20...Read More

CrossFit Republic – Master’s 20 min Tabata (Checkmark) 5 Rounds 40 seconds of work 20secs of rest Bowler Lunges Bent Over Rows Slam Ball Sit-ups () () ()Read More

CrossFit Republic – CrossFit Push Press (Daily Strength W.O.D. – 15 Minutes 5 Sets of 5 Push Press 70%, 75%, 80%, 80%, 80%) Daily Conditioning W.O.D. – 12 Minutes (Time) 12 Minute Time cap For Time 21 – 15 – 9 Push Press (135/95) Toes to Bar RX+: 155/105 Intermediate: 95/65 Scaled: 75/55 Beginner: 45/35...Read More

CrossFit Republic – CrossFit Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.)...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (Time) Every 4 Minutes on the 4 Minutes Complete… 20 Single Kettlebell Goblet Stationary Lunges (70/55) (R/L=2) 15 Wall Balls (30/20) 10 Kettlebell Swings (70/55) Score is your slowest time Intermediate: 55/35 KB, 20/14 WB Scaled: 35/25 KB, 14/10 WB Beginner: 25/15...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (No Measure) For Time in Teams of 3 Splitting Reps However Desired…Read More

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 Seated Alternating Double Dumbbell Arnold Presses (L/R= 1) 8 – 16 Minutes: 4 Sets of 12 Alternating Double Dumbbell Front Raises with Isometric Hold (R/L= 1) 16 – 24 Minutes: 4 Sets of...Read More