CrossFit Republic – CrossFit No Endurance Option Today Athletes, once again, there will not be an endurance option today due to safety. I would like the coaches to be paying close attention to their athletes performing power and squat snatches especially on an EMOM where the sets move fast. If you do both of these...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Standing Strict Barbell Shoulder Press Set 1: 3 Reps @ 65% Set 2: 3 Reps @ 75% Set 3: 3+ Reps @ 85% Movement Standards Start Position: Barbell begins in the front rack (resting on the shoulders, elbows slightly in front...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) For Time… 5 Rounds of… 10 Thrusters (135/95) 400 Meter Run Modify run with a 500/400 Meter Row or 30/24 Calorie Bike Stimulus – Moderately fast and steady – Thrusters in :30 – :45 Seconds – Run or Row in 1:45...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 20 Minutes (10 Rounds for weight) Every 2:00 for 10 rounds: 1 Clean (Power or Squat) 2 Hang Cleans (Power or Squat) 10 30′ Shuttle Runs (Down and Back =2) or 10/8 Calorie Bike Stimulus and Scoring – Unbroken Complex – Score all 10 loads...Read More
CrossFit Republic – CrossFit No Endurance Option Today Athletes, today there is no endurance option. I’d like the coaches to have full attention on athletes that are performing the power snatch in both the strength and conditioning portions of this workout today. The best way to increase your performance and results while mitigating injury is...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 30 Front Squats (95/65) (From the Floor) 30 Hand Release Push Ups 1000/800 Meter Row, 800 Meter Run, or 48/38 Calorie Bike Stimulus – 3 – 5 Rounds –...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… 100 Meter (300′) Single Arm Kettlebell Farmer’s Carry (70/55) 7 Right Arm Kettlebell Hang Power Snatches (70/55) 7 Left Arm Kettlebell Hang Power Snatches (70/55) 100...Read More
CrossFit Republic – CrossFit Daily Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 2 4 Rounds for Time… 50/40 Calorie Ski Erg or 40/32 Calorie Bike 50 Toes to Bar 50 Wall Ball Shots (20/14) 50 Box Overs (24/20) RX+: 30/20 Intermediate: 14/10 Scaled: 10/6 Toes to bar Modifications – Toes as High as...Read More
