CrossFit Republic – CrossFit Daily Bodybuilding Bro-Sesh – 32 Minutes (3 Rounds for weight) Pure Chest Day 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Twist Chest Press (Score both dumbbells of heaviest set) 8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Chest Flys (Score both dumbbells...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (Weight) Every 2 Minutes on the 2 Minutes for 6 Rounds Complete… Hang Power Clean + Power Clean Build to a heavy complex for the day. It would be best to start around 60 – 70% of your 1RM to maximize the 6 rounds. Log...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) Standing Strict Shoulder Press (From the Rack) 5 Sets of 10 Reps @ 50% of RM Today’s strict press session is a maintenance session before we increase our percentages for the next three weeks of our 5-3-1 rep scheme. Don’t underestimate...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Deadlifts 5 Sets of 2 Unbroken Deadlifts @ 90% of 1RM Athletes, today is a heavy deadlift day but if you’re not feeling like your 90% is moving well coming off the weekend, consider 80% of your 1RM. Coaches, please focus...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 30 Minutes (AMRAP – Rounds and Reps) For Calories: 30:00 Bike, Row, or Ski – Perform 10 Kettlebell Swings (70/55) every 20 Calories. RX+: 15 Kettlebell Swings Intermediate: 55/35 Scaled: 35/20 Beginner: 25/15 Athletes who are competing or looking to compete in the future may...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 25 Minutes (AMRAP – Rounds) No Team W.O.D. Today. We will get some power clean volume and practice in instead. With a 25 minute running clock, complete 5 rounds of each EMOM 1. 5 Power cleans (135/95) 0:00 – 5:00 2. 4 Power cleans (155/105)...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Seated Strict Shoulder Press (Log both dumbbells of last set) 8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Lateral Shoulder Raises (Log both dumbbells of last...Read More

CrossFit Republic – CrossFit Daily Strength – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 3 Pausing Back Squats (3 Second Pause at the Bottom) 60% – 80% of your 1RM Athletes, the pausing back squat is intended to: 1. Build True Strength Out of the Hole The pause...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Standing Strict Shoulder Press (From the Rack) Set 1: 5 @ 75% of 1RM Set 2: 3 @ 80% of 1RM Set 3: 1+ @ 85% of 1RM Daily Conditioning W.O.D. – 12 Minutes (3 Rounds for reps) From 0:00-2:00 (2...Read More

CrossFit Republic – CrossFit Happy 235th Birthday to the United States Coast Guard! Today we celebrate the Coast Guard and the members of our community who are veterans of this illustrious branch! – Greg Tull, BM2, USCG, Feb 2017-Dec 2024 – Devin Tull, IT2, USCG, Feb 2017-Apr 2023 – Coach Ruthanne Schneider, ME3, USCG, Mar...Read More