CrossFit Republic – CrossFit Daily Strength W.O.D. – 20 Minutes (5 Rounds for weight) Heavy Day Complete 5 Sets (From the Rack) of… 3 Push Press 2 Push Jerks 1 Split Jerk Build in load each set. Start around 70 – 80% of your 1RM Push Press. Log all 5 sets. Beginner Option 3 Strict...Read More

CrossFit Republic – CrossFit No Endurance Option Today I’d like the community to experience this Zercher RDL and gain the benefits of it and allow coaches to keep a close eye on athletes while they’re performing it. Also, I’d like everyone to perform the benchmark “Annie.” Daily Strength W.O.D. – 15 Minutes (5 Rounds for...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight) Snatch (Power or Squat) Wave 1: Minutes 0 – 2: 50% x 3 Minutes 2 – 4: 55% x 2 Minutes 4 – 6: 60% x 1 Wave 2: Minutes 6 – 8: 55% x 3 Minutes 8 – 10: 60%...Read More

CrossFit Republic – CrossFit As Many Rounds and Reps as Possible in 20 Minutes of… (AMRAP – Rounds and Reps) Climb the ladder as high as Possible in 20 Minutes of… 1 – 2 – 3 – 4 – 5 – 6 – 7 -8 and so on climbing by 1s of… Double Dumbbell Curtis...Read More

CrossFit Republic – CrossFit Workout of the Day – CrossFit Open 26.2 (AMRAP – Reps) Time Cap: 16 Minutes For Time… 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (3 Rounds for reps) Complete 3 Sets for Max Reps of… Men: 100% of Bodyweight Bench Press Women: 70% of Bodyweight Bench Press This equals out to a set every 5 minutes. Log weight in notes and in historical Wodify data below. Intended Stimulus This...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 20 Minutes (10 Rounds for weight) Snatch (Power or Squat) Wave 1: Minute 0 – 2: 75% x 3 Minute 2 – 4: 80% x 2 Minute 4 – 6: 85% x 1 Wave 2: Minute 6 – 8: 80% x 2 Minute 8 – 10: 85%...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time) 9-15-21-15-9 reps for time of… Burpee Box Overs (24/20) Power Cleans (135/95) – Complete 30/20 echo bike calories after each round and if not RXing, complete 40/32 Calorie Ski Erg after each round. Intended Stimulus 22:00-28:00. Long grind; maintain consistent pacing....Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 20 Minutes (Time) For Time… 400 Meter Run 30 Toes to Bar 400 Meter Run 60 Wall Ball Shots (20/14) 400 Meter Run 30 Toes to Bar 400 Meter Run Substitute run with 500/400 Meter Row/Ski or 30/24 Calorie Echo Bike or 1000/800 Meter C2...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 25 Minutes (Time) For time: 800 Meter Run 150′ Handstand Walk (Cone 30′ Apart) 30 Russian Kettlebell Swings (70/53) 400 Meter Run 30 Strict Handstand Push Ups 30 Russian Kettlebell Swings (70/53) 200 Meter Run 30 Hand Release Push Ups 30 Russian Kettlebell Swings (70/53)...Read More