CrossFit Republic – CrossFit Daily Strength and Conditioning Partner W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible with a Partner of… 50 Calorie Bike 100 Kettlebell Swings (70/55) 20 Wall Walks – Split work as needed; 1 partner works at a time. Stimulus – 2-3 rounds. –...Read More
CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight) LEG DAY! Athletes, I know everyday is leg day in CrossFit (or it sometimes feels that way), but we rarely focus on the specifics and slowing things down to isolate our leg muscles. Today we will do just that....Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance – 30 Minutes (Time) 10 Rounds for Time… 100 Meter Double Dumbbell or Kettlebell Farmer’s Carry (DBs: 50/35s) (KBs: 55s/35s) 3 Rope Climbs Stimulus This is a grip-taxing, upper-body pulling workout with high volume. The combination of carries and rope climbs creates constant forearm fatigue. The...Read More
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
