CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes Two Part Workout Today in Teams of 2 Daily Strength and Conditioning Team W.O.D. – Part 1 – 10 Minutes (2 Rounds for weight) Build to a heavy set of 3 Overhead Squats From the Rack Log heaviest completed set for both...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Every 2:30 Minutes on the 2:30 Minutes Complete the Following Complex Building Weight as You Go… 1 Clean Pull + 1 Clean High Pull + 1 Power Clean Clean Pull = No Bend of the Elbows Clean High Pull = Bend of the Elbows...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Establish a 1 Rep Max Strict Press (Standing Shoulder Press) From the Rack. Athletes, great job finishing the front squat cycle strong and congrats to everyone who managed to snag a new PR. It’s amazing what one day a week for a few months...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 40 Minutes of “Mono-Monday” (4 Rounds for time) 4 Sets of… 400 Meter Run 500/400 Meter Ski or Row 200 Meter Run 250/200 Meter Ski or Row Rest 2 Minutes Between Efforts Athletes, this is an 80 -85% sustainable pace workout designed to focus on...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 400 Meter Run 20 Wall Ball Shots (20/14) 20 Alternating Single Kettlebell Snatches (55/35) RX+: 30/20 and 70/55 Intermediate: 14/10 and 35/20 Scaled: 10/6 and 25/15...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Time) For Time (Teams of 2) of… 100/80 Calorie Row 150 Double Unders 100 Deadlifts (185/125) 150 Double Unders 100/80 Calorie Row M/F: 90 Calories Only if all out of rowers, bike 3200/2600 (3.2/2.6 Kilometers) Meter Echo bike RX+: 225/155 Intermediate: 155/105...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 24 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 24 Minutes of… In 4 Minutes Complete (Buy In)… 3 Devils Presses (50s/35s) 15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski 3 Devils Presses (50s/35s) In remaining time, complete...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (Weight) Build to a 1 Rep Max Front Squat for the Day Athletes, great job throughout the last few months in our squat cycle. Some of those sessions were gritty but you all pushed through and definitely adapted to the challenge. Today, we’ll see if...Read More
