CrossFit Republic – CrossFit Congratulations to Zeb Oberlander our November Athlete of the Month! Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) For Time… 4 Rounds of… 500/400 Meter Row/Ski or 24/19 Calorie Bike 21 Burpees 15 Box Overs (24/20) 9 Single Kettlebell Pop Squat Clean (55/35) Stimulus & Athlete Notes This workout...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Climb the Ladder as High as Possible in 20 Minutes of… 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 -10 and son climbing by 1 rep each round…...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Single Dumbbell Bent Over Rows (Bench Assisted) (Log one dumbbell of last set) 8 – 16 Minutes: 4 Sets of 10 – 12 Seated Bent Over Double Dumbbell Rear Delt...Read More

CrossFit Republic – CrossFit Daily Conditioning and Endurance W.O.D. – 30 Minutes (Calories) 6 Rounds of… As Many Calories as Possible in 4 Minutes of… 15 Strict Toes to Bar 60′ Single Kettlebell Goblet Lunges (70/55) Max Calorie Machine in Remaining Time Rest 1 Minute Cones 30′ Apart Score is total calories ()Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (Weight) Find a 1 Rep Max Clean (Squat or Power Clean) Athletes, we’ve been hitting cleans hard for 5 weeks now and we will use week 6 to build up to and find an accurate 1RM power or squat clean for the day. Keep in...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 6 Turkish Get Ups (3 Left then 3 Right or Vice Versa) for Load Log all 4 Rounds TURKISH GET-UP — INTENDED STIMULUS & VALUE Athletes, the Turkish Get-Up is not just a...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 20 Minutes of… 20 Kettlebell Anchored Leg Raise with Hip Lift 15 Kettlebell Sumo Deadlift High Pull (55/35) 10 Kettlebell Swings (55/35) INTENDED STIMULUS This is a gritty aerobic-power grinder...Read More

CrossFit Republic – CrossFit Don’t forget to grab your Phat Muscle Project supplements for 15% off today and tomorrow! Black Friday Team W.O.D. – 30 Minutes (Time) Teams of 2 Splitting Reps However Desired… 5 Rounds of… 40 Box Jump Overs (24/20) 30 Wall Balls (20/14) 20 Single Dumbbell Power Snatches (50/35) 15 Burpees Over...Read More

CrossFit Republic – CrossFit Feast Mode 5K – 9th Annual! Come join us for our 8th Annual Feast Mode 5k benefitting People Helping People on Thanksgiving morning. This is a family-friendly event with very simple, modifiable movements. There will be a quick group picture at 8:00 AM followed by a whiteboard brief to review the...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (AMRAP – Rounds) DISCLAIMER: This is not an AMRAP. The only way to create the scoring for this workout in Wodify is to set it as an “AMRAP for Rounds.” The score is total rounds complete according to rep standards for your...Read More