CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes “Nicole” (AMRAP – Reps) As Many Rounds and Reps as Possible in 20 Minutes of… 400 meter Run Max Pull-Ups On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Barbell Back Rack Lunges (From the Rack) 5 Sets of 6 Barbell Back Rack Lunges (R/L=2) Athletes, today’s strength will focus on the unilateral nature of the lunge. Step forward keeping your foot flat on the ground and slowly guide the...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… 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16…and so on climbing by 2s of… Burpees Over the Dumbbell Alternating...Read More
CrossFit Republic – CrossFit Daily Strength Team W.O.D. – 30 Minutes (3 Rounds for weight) Teams of 3 (0:00 – 12:00) Build to a heavy unbroken complex as a team of… Hang Squat Clean + Squat Clean Athletes, todays big complex should allow us to go moderate heavy and really work on our barbell cycling....Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Wide Grip Bench Press 5 Sets of 5 @ 70% – 80% Athletes, today will take a break from the dumbbell bench press to focus on the conventional bench press on the bar. The percentages are there as a guide to...Read More
CrossFit Republic – CrossFit No Endurance Option Today Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete For Quality (6 Rounds)… 5 Snatch Grip Romanian Deadlifts If athletes, struggle with the snatch grip, they may use a closer conventional grip but the point of today is...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Strict Press 1 Set of 5 @ 60% 1 Set of 5 @ 70% 1 Set of 5+ @ 80% All percentages are from your 1RM from one rep max day at the beginning of the cycle. If you missed that...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Back Squats 5 Sets of 5 @ 70 – 80% of 1RM Athletes, this should balance out to a set of 5 Back Squats every 3 minutes. Try to be efficient with your prep time today since the idea is to...Read More
