CrossFit Republic – CrossFit For the Coaches… Please start daily and endurance on the same clock (20:00) in order to make time for everyone to knockout the short core work at the end. Daily Strength and Conditioning W.O.D. – 20 Minutes (3 Rounds for time) For Time: 12 Front Squats (155/105) 400 Meter Run 3...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Half Kneeling Landmine Strict Shoulder Press 4 Sets of 10 – 12 Each Arm Build in weight as you go. Barbells can be anchored with either two plates or in the rivets of the wall. The arm pressing is ALWAYS the...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (Time) For Time… 40 – 30 – 20 – 10 Reps of… Russian Kettlebell Swings (55/35) Kettlebell Goblet Squats (55/35) Ab Mat Sit Ups Intended Stimulus This is a moderate-length descending workout with high initial volume that tapers as fatigue builds. The...Read More
CrossFit Republic – Compete General Warm Up (Checkmark) 2:00 easy on the bike PVC warm up – Pass Through’s, Around the World, Snatch Balance, Good Mornings Deep Lunge Stretch Scorpion Stretch Duck Walk Pigeon Stretch Child’s Pose Downward Dog CobraI’m going to start releasing a general (unguided) warm up each week. These are stretches, or...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (6 Rounds for weight) Push Press (From the Rack) 3 – 2 – 2 -1 – 1 – 1 Log all 6 sets. Intended Stimulus This is a heavy pressing day focused on building to strong singles through the push press. The early sets allow...Read More
CrossFit Republic – CrossFit Support the Work While It’s Happening A lot of athletes turn to energy drinks and pre-workout supplements when they’re feeling lethargic and slow coming into the gym but the fast of the matter is that they don’t need a “pick me up” or stimulant, they need something that actually supports their...Read More
CrossFit Republic – CrossFit Stiff or Sore Joints? Read This! Most people don’t think about joint health until something hurts and that’s backwards. If you train consistently in any resistance style training, you’re putting repeated stress on joints, tendons, and connective tissue. The goal isn’t just to recover from that stress. It’s to support the...Read More
CrossFit Republic – CrossFit Fake Flavor, Real Explanation Whey protein is a complete protein from milk . That means it contains all 9 essential amino acids your body needs to build and repair muscle. It’s also: Fast(er) digesting and gets amino acids into your system quickly Highly bioavailable which means our bodies can actually use...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) For Time Complete… 1000/800 Meter Row/Ski or 60/48 Calorie Echo Bike 50 Double Dumbbell Thrusters (50s/35s) 500/400 Meter Row/Ski or 30/24 Calorie Echo Bike 50 Toes to Bar 1000/800 Meter Row/Ski or 60/48 Calorie Echo Bike Step 1 (New/Beginner): 500/400 Meter...Read More
