CrossFit Republic – CrossFit Daily Gymnastics Strength W.O.D. – 10 Minutes (5 Rounds for reps) Every 2 Minutes on the 2 Minutes Complete… Max Set of Strict Pull Ups Score is total reps completed (5 Rounds) Athletes, if you don’t have at least 5 unbroken strict pull ups, here are some options to get the...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) Front Squats (Maintenance) 5 Sets of 10 @ 50% of 1RM Athletes, after this week, we will have 4 more weeks of the front squat cycle and then test in July. Following the front squat cycle, we will be moving into...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 35 Minutes (Time) For Time: 5,000/4,000m Row, 5,000/4,000m Ski, or 220/180 Calorie Bike Every 3 Minutes [Starting @ 0:00]: 15 Abmat Sit Ups RX+: 10 Toes to Bar Intermediate Version 4,000/3,200m Row, 4,000/3,200m Ski, or 190/150 Calorie Bike Every 3 Minutes [Starting @ 0:00]:...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning – Team W.O.D. The team workout will be in teams of two and on a 30 minute running clock. The strength portion will consist of 12 minutes of working to a heavy unbroken complex as a team of what you will find below. Both teammates will rest...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1 @ 5 Reps at 70% Set 2 @ 3 Reps at 80% Set 3 @ 1+ Reps at 90% For the last set of 1+ today, give yourself a hard but doable goal number to hit. 90%...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For Time 500-400-300-200-100 Meter Row or Ski 50-40-30-20-10 Kettlebell Swings (53/35) Double-unders RX+: 70/53 Intermediate For time: 400-300-200-100 Meter Row or Ski 40-30-20-10 Kettlebell Swings (40/30) Double-unders Scaled/Beginner For time: 300-200-100 Meter Row or Ski 30-20-10 Kettlebell Swings (35/25) Single-unders –...Read More
CrossFit Republic – CrossFit Phat Muscle Project Resupply In-Route Make sure to take browse our shelves on the way in or out of your workout today! One of my biggest “hacks” before I head out to a barbecue or summer festivity is to drink a quick protein shake with some collagen and creatine to help...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Two Parts) (AMRAP – Rounds and Reps) Teams of 2 – 15 Minutes Part 1 As Many Rounds and Reps as Possible in 15 Minutes of Alternating after Full Rounds of… 6 Box Overs (24/20) 9 Hang Power Snatches (95/65) 12 Toes...Read More
