CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Two Parts) (AMRAP – Rounds and Reps) Teams of 2 – 15 Minutes Part 1 As Many Rounds and Reps as Possible in 15 Minutes of Alternating after Full Rounds of… 6 Box Overs (24/20) 9 Hang Power Snatches (95/65) 12 Toes...Read More

CrossFit Republic – CrossFit Are Multivitamins Worth It? Let’s Break It Down Multivitamins often get a bad rap. Are they really worth your money, or just a placebo? Let’s set the record straight: Why are multivitamins important? Your body needs a steady supply of vitamins and minerals (micronutrients) to function properly. These aren’t just for...Read More

CrossFit Republic – CrossFit “Supplements aren’t steroids, Mom 😅” When I first started playing football, I remember my mom side-eyeing my protein shakes like I was mixing up something straight out of a science experiment. She was convinced that creatine and whey protein were some kind of steroid cocktail. She’d even joke, “I’ll say ‘I...Read More

CrossFit Republic – CrossFit 🇺🇸 Keep Honoring, Keep Posting! 🇺🇸 CFR Athletes, let’s keep the momentum going for the #CFRInTheirHonor May challenge! Every mile, every rep, and every workout matters. Don’t forget: Check into CrossFit Republic on Your Facebook timeline , tag CrossFit Republic , tag Ruck’N’Run and include #CFRInTheirHonor in the caption. Every post...Read More

CrossFit Republic – CrossFit The Murph Challenge 2025 Update! We’re excited to announce that Coach Ruthanne will be hosting a Mini Murph for kids ages 7-11 during the 9AM Murph heat this Memorial Day! This is a great opportunity for your little ones to get involved and honor the day alongside you. Here’s the Mini...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time: 30 – 24 – 18 – 12 – 6 Deadlifts (225/155) Lateral Burpees Over the Barbell Calorie Machine RX+: 275/185 If nice weather and interested in running: 400 Meters, 300 Meters, 200 Meters, 200 Meters, 100 Meters Intermediate 30...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time 60 Toes to Bar 200 Meter Run Together 90 Thrusters (95/65) 400 Meter Run Together 120 Double Unders 800 Meter Run Together 120 Double Unders 400 Meter Run Together 90 Thrusters (95/65) 200 Meter Run Together...Read More

CrossFit Republic – CrossFit Daily Bro-Sesh Bodybuilding W.O.D. – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Heavy Double Dumbbell Bench Press (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 8 – 10 Alternating Double Dumbbell Chest Flys (8 – 10 Each Arm) (Score both...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 @ 70% Set 2: 5 @ 75% Set 3: 5+ @ 80% Athletes, the weights are moving up and that 5+ is still where the gains are made. A lot of people are getting strong with...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) For Time 48 Pull Ups 48 Box Overs (24/20) 24 Bar Muscle Ups 48 Alternating Dumbbell Hang Power Snatches (50/35) 24 Burpee Pull Ups 48 Box Overs (24/20) 12 Burpee Bar Muscle Ups Intermediate Version 48 Pull Ups 48 Box Overs...Read More