CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Squats (Maintenance) 4 Sets of 5 Front Squats at 75 – 80% of 1RM *Aim to accomplish a set every 3 minutes. **Coaches, the idea is that athletes are not hitting their first set as a warm up set but...Read More
CrossFit Republic – CrossFit 🚨 CROSSFIT REPUBLIC INTRAMURAL OPEN 2026 – READ THIS 🚨 The Open starts this week so please read the details below! FRIDAY CLASS FORMAT Friday’s class workout will be the Open workout There will be no strength component WHO NEEDS A JUDGE? Only athletes registered for: CrossFit Republic Intramural Open OR...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Unbroken Deadlifts 5 – 5 – 5 – 5 – 5 @ 80 – 85% of your 1RM Intended Stimulus Unlike a traditional heavy day where we build to one top set, today is about repeatable heavy volume . The goal...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Rack Forward Lunges from the Rack Every 3 Minutes on the 3 Minutes for 4 Sets Complete… 8 Front Rack Forward Lunges from The Rack (L/R = 2) Intended Stimulus This is a unilateral leg strength and front rack stability...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 8 Burpees Over the Dumbbell 16 Single Dumbbell Hang Power Cleans (50/35) 24/19 Calorie Row/Ski or 300 Meter Run *For the single dumbbell hang power cleans,...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 6 Minutes.. 200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Echo Bike 12 Hang Power Cleans (135/95) Rest 2 Minutes As Many Rounds and Reps as Possible...Read More