CrossFit Republic – CrossFit Daily Strength – 15 Minutes (5 Rounds for weight) Push Jerks (Heavy Day) (From the Rack) 5 – 5 – 5 – 5 – 5 Start heavy and stay heavy for today’s 5 sets of 5 push jerks. You’ll want to start at about 70% of your 1RM. From there, you...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday – 30 Minutes (Time) For Time… Buy In: 800 Meter Run Then 8 rounds of: 20 Single Dumbbell Hang Power Cleans (50/35) (10 Reps on one arm and then switch for 10 on the other) 30 Double Unders Buy Out 800 Meter Run Modify Run with...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 35 Minutes (Time) For Time 8 Rounds with a partner splitting the work as needed 30 Thrusters (95/65) 20 Chest to Bar Pull Ups 10 15′ Single Dumbbell Overhead Lunges (Cones 15′ Apart and both feet must be behind the cones) (50/35) RX+: 115/85...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (5 Rounds for weight) Deadlifts (Heavy Day) 5 – 5 – 5 – 5 – 5 Maintain a heavy load across all 5 sets. Score all sets. Athletes, in CrossFit, heavy days were meant to be standalone work days usually taking up the majority of...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Community Cup Workout 1 As Many Rounds and Reps as Possible in 20 Minutes of… 15 Box Overs (24/20) 10 Alternating Dumbbell Snatches (50/35) (One head touches the floor 5 Handstand Push Ups RX+: Strict Handstand Push...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 65% 1RM Set 2: 5 Reps @ 75% 1RM Set 3: 5+ Reps @ 80% Athletes, starting today, we will have 4 weeks left of the front squat program with with a retest of...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 20 American Kettlebell Swings (70/53) 100m Farmer’s Carry (70/53) 200m Run 100m Sandbag Carry (150/100, bear hug or shoulder carry) Intermediate Version 20 American Kettlebell Swings (53/35) 100m Farmer’s...Read More
