CrossFit Republic – CrossFit Daily Strength – 12 Minutes (3 Rounds for weight) Front Squats 5 Reps @ 65% 5 Reps @ 70% 5+ Reps @ 75% 5+ Means 5 plus as many reps you can accomplish past that amount. Athletes, last week, we were able to establish our 1RM Front Squat to kick off...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – Fitness for Freedom (AMRAP – Rounds and Reps) 20 minute AMRAP Partner WOD – you go I go (one partner resting, one partner working) 60 cal Echo bike 50 air squats 40 shuttle runs (25’ down and back = 1) 30 burpees Justice and Johanna...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 20 Minutes (Time) Part 1 – 15 Minutes – Teams of 2 30 Rounds For Time with a Partner… 1 Squat Clean 1 Hang Squat Clean 1 Thruster Directly Into (After completion of all 30 rounds)… 50/40 Calorie Echo Bike (45 for M/F Team)...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Shoulder Press (Seated) (Score both dumbbells in last set) 8 – 16 Minutes: 4 Sets of 12 – 15 Wall Leaning Single Arm Dumbbell Lateral Raise (Each...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (6 Rounds for time) Every 5 Minutes on the 5 Minutes Complete… 30/24 Calorie Row/Ski or 24/18 Calorie Bike 15 Toes to Bar 30 Russian Kettlebell Swings (70/55) Intermediate/Masters: 53/35 Scaled: 35/25 *Track and log all 6 rounds Toes to Bar Modifications...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (Weight) Find a 1 rep max front squat in preparation for our squat cycle. Athletes, the front squat is a staple movement in our sport and the foundation of many other movements that we seek to progress like the squat clean, thruster, and even the...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (6 Rounds for reps) Every 2:30 on the 2:30 for 15 Minutes Complete the following complex (unbroken)… 2 Hang Power Snatches + 1 Power Snatch 70%, 75%, 80%, 80%, 85%, 85 – 90% of your 1RM Power Snatch With a heavier load, our barrier for...Read More

CrossFit Republic – CrossFit Christopher R. Walsh End of Watch – March 16, 2020 Christopher R. Walsh Officer Christopher Ryan Walsh, “Tiffer,” 32, of Springfield, MO, was killed in the line of duty early Monday morning, March 16, 2020. He was called upon to respond to a situation that only a select few could ever...Read More

CrossFit Republic – CrossFit CrossFit Open – 25.3 (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes RX WOMEN 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch RX MEN: 225-lb (102-kg)...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (Weight) 0 – 8 Minutes: 4 Sets of 12 – 15 Double Dumbbell Chest Press with Rotation 8 – 16 Minutes: 4 Sets of 12 – 15 Close Grip Double Dumbbell Bent Over Row 16 – 24 Minutes: 4 Sets of 12 –...Read More