CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minute Complete… 1 Hang Power Clean + 1 Power Clean Starting heavy and staying heavy, build to a heavy complex for the day. Score all five rounds. Today is a great opportunity to work your...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 8 Heavy Push Presses (From the rack) Building in weight as you go. Score all 5 sets. Today’s strength is also a challenge of muscular endurance and barbell cycling in the front rack....Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (Time) 30-20-10 reps for time of: Single-arm Russian Kettlebell Swings (Right Arm) Single-arm Russian KettleBell Swings (Left Arm) Kettlebell Goblet Squats 500/400 Meter Row or Ski after Each Full Round RX: 70/53 Intermediate: 53/35 Scaled: 35/25 There is one goal for today’s...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (2 Rounds for time) With a partner, on a running clock, for time: At 0:00 10 rounds each (20 Rounds total): 12/10 Calorie Ski Rest At 15:00 5 rounds each: 30 Wall Ball Shots RX+: 30/20 RX: 20/14 Scaled: 14/10 Beginner: 10/6...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 One and A Quarter Double Dumbbell Bench Press (Score both dumbbells) (Fast twitch muscle priming movement) 8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Bent Over...Read More

CrossFit Republic – CrossFit No Endurance Option Today I have intentionally left out an endurance option today. Based on an assessment of gymnastics skills across the community, I would like everyone to work on their strict “pulling” today. Daily Strength W.O.D. – 10 Minutes (5 Rounds for reps) Every 2 Minutes on the 2 Minutes...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats (3 Sets of 3) 1 Sets of 3 at 65% 1 Set of 3 at 75% 1 Set of 3+ at 85% Athletes, I’ve decreased the amount of time for the squat session today in order to make more...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (3 Rounds for time) Sled Push 3 Sets of 50 Meter Sled Push (Rest between efforts for the sprint stimulus of this strength portion) Score will be the sum of the 3 times this took you. If you’re using RX or RX+ weight, you must...Read More

CrossFit Republic – CrossFit Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 SquatsScore is total reps or rounds and reps...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time… Buy In: 12 Rope Climbs 3 Rounds 30 Power Snatches (135/95) 60 Toes to Bar 30 Thrusters (135/95) 60 Lateral Bar Over Burpees Buy Out: 12 Rope Climbs RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 45/35...Read More