CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 65% 1RM Set 2: 3 Reps @ 75% 1 RM Set 3: 1+ Reps @ 85% 1RM Athletes, just like the last two weeks, the set of “1+” should be a true max effort...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Bring a Friend Free Saturday As Many Rounds and Reps as Possible in 25 Minutes of… 500/400 Meter Ski 20 Alternating Single Dumbbell Hang Power Snatches (50/35) 500/400 Meter Row 20 Single Dumbbell Overhead Lunges (R/L=2) (50/35)...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 35 Minutes (Time) 3 Rounds for Time with a Partner 100 Double Unders 80 Pull Ups 60 Wall Balls 20/14 40/30 Calorie Bike M/F = 35 Calories RX+: 30/20 and Chest to Bar Pull Ups RX/Intermediate/Masters: 20/14 Scaled: 14/10 Intermediate Version 80 Double Unders...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Squats (From the Rack) 3 Reps @ 65% 3 Reps @ 65% 3 Reps @ 70% 3+ Reps @ 80% For your last set of 3+ @ 80%, athletes should shoot for 6 – 10 Reps. It’s a best practice...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Squats (From the Rack) 3 Reps @ 65% 3 Reps @ 65% 3 Reps @ 70% 3+ Reps @ 80% For your last set of 3+ @ 80%, athletes should shoot for 6 – 10 Reps. It’s a best practice...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 15 Toes to Bar 12 Box Overs (24/20) 9 Push Jerks (155/105) RX+: 185/125 Intermediate: 135/95 Scaled: 95/65 Toes to Bar Scale – Toes as High as...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 24 Minutes (6 Rounds for weight) 6 3-Minute Rounds with 1 minute rest in between efforts of… 5 Squat Snatches 15 Bar Facing Burpees 5 Overhead Squats (First rep can be a squat snatch) Rest 1 Minute Build in weight as you go. The intent...Read More
CrossFit Republic – CrossFit Daily Team W.O.D. – 25 Minutes – Teams of 2 (Two Parts) (AMRAP – Rounds and Reps) 25 MINUTE RUNNING CLOCK Part 1 – 15 Minutes As Many Rounds and Reps as Possible of… 10 Squat Cleans 20 Toes to Bar 10 Push Jerks 20 Toes to Bar RX: Round 1:...Read More
