CrossFit Republic – CrossFit No Endurance Option Today Athletes, due to the importance of having a coach assessing movement standards and managing of today’s logistics, there will be no endurance option. There is no hiding from the sled today. Enjoy. Daily Strength W.O.D. – 12 Minutes (2 Rounds for time) Sled Pushes 2 Sets of...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 80% Set 3: 1+ Reps @ 90% Athletes, this is the last session that we’ll be pushing close to our previous 1RMs for a squatting session. Next week...Read More
CrossFit Republic – CrossFit June Athlete of the Month Late to Wodify but still relevant! Our June Athlete of the Month! Name: David Tucker Hometown: Republic, MO Age: 44 1. When did you first start training at CrossFit Republic and what brought you to CFR? I started training at CFR last May. So, it has...Read More
CrossFit Republic – CrossFit Phat Muscle Project Re-Stock! There’s nothing better than a sick pump followed by a perfectly timed protein shake with some creatine…okay maybe that’s an exaggeration. But’s it’s pretty good. Take a look at the shelves and ask any of the coaches if you have any questions about what you see available...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 3 Reps @ 70% Set 2: 3 Reps @ 80% Set 3 3+ Reps @ 90% Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 3 Minutes...Read More
CrossFit Republic – CrossFit Daily Strength – 15 Minutes (5 Rounds for weight) Push Jerks (Heavy Day) (From the Rack) 5 – 5 – 5 – 5 – 5 Start heavy and stay heavy for today’s 5 sets of 5 push jerks. You’ll want to start at about 70% of your 1RM. From there, you...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday – 30 Minutes (Time) For Time… Buy In: 800 Meter Run Then 8 rounds of: 20 Single Dumbbell Hang Power Cleans (50/35) (10 Reps on one arm and then switch for 10 on the other) 30 Double Unders Buy Out 800 Meter Run Modify Run with...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 35 Minutes (Time) For Time 8 Rounds with a partner splitting the work as needed 30 Thrusters (95/65) 20 Chest to Bar Pull Ups 10 15′ Single Dumbbell Overhead Lunges (Cones 15′ Apart and both feet must be behind the cones) (50/35) RX+: 115/85...Read More
