CrossFit Republic – CrossFit Phat Muscle Project Summer Drop! New summer flavors, electrolytes, and Vitamin K + D will make it to the shelves and we wanted to remind everybody that Phat Muscle Project is a locally owned and operated supplement company right here in the Ozarks that we’re proud to partner with. We’ve trusted...Read More
CrossFit Republic – CrossFit The Murph Challenge and Current Apparel Order 1. Murph shirts are officially in and currently being organized and sorted. We should have them ready for pickup sometime mid to late this week. Thank you guys for your patience through the process and for continuing to trust us with your apparel orders....Read More
CrossFit Republic – CrossFit Carry the Burden Challenge 2026 (Checkmark) We’ve had a huge amount of interest in the Carry the Burden Challenge from people wanting to participate with a spouse, child, friend, or simply support the mission without worrying about fitting neatly into RX or Scaled standards. Because of that, we’ve officially added an...Read More
CrossFit Republic – Compete Shoulder Endurance (Checkmark) Every 4:00 for 5 Rounds Perform… 8 Deficit Handstand Push-Ups 10 Ring Dips 12/10 Arms Only Echo Bike CalsEcho bike not only creates breathing pressure, but the lack of legs will compound the overhead and ring pressing under fatigue. Estimate Time – 20:00 Jerk Primer (Checkmark) 3 Rounds...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Time) For Time with a Partner Splitting Reps However Desired… 60 Ab Mat sit-ups 120/80 Calorie Ski Erg 60 Toes to Bar 80/64 Calorie Ski erg 60 Knees to Elbow (Not Tricep) 60/48 Calorie Ski erg Intended Stimulus This is a midline...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Pausing Bench Press 3 – 3 – 3 – 3 – 3 @ 70% Pause at the bottom for 3 seconds **Percentage is generally just guidance. You may load and build heavier if you feel good. For most athletes, 70% –...Read More
CrossFit Republic – CrossFit Carry the Burden Challenge 2026 There are men and women in our communities who willingly step into situations most people spend their lives hoping to avoid. And when something happens to them in the line of duty, the impact doesn’t stop when the headlines fade. Families carry it. Departments carry it....Read More
CrossFit Republic – CrossFit Daily Conditioning and Endurance W.O.D. – 24 Minutes (6 Rounds for time) Every 4 minutes on the 4 Minutes for 6 Rounds Complete… 200 Meter Run 50 Double Unders 25′ Burpee Broad Jump Modify the 200 Meter Run with a 250/200 Meter Row Log all 6 times. Intended Stimulus This is...Read More
CrossFit Republic – CrossFit Daily Gymnastics Strength W.O.D. – 12 Minutes (AMRAP – Rounds) Every 3 Minutes on the 3 Minutes for 12 Minutes Complete… 12 Horizontal Ring Rows :30 Double Kettlebell Farmer’s Hold (53s/35s) Score is rounds completed of whatever step you choose from options below. This is not an “AMRAP.” That’s just how...Read More
