CrossFit Republic – CrossFit Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.)...Read More

CrossFit Republic – CrossFit Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.)...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (Time) Every 4 Minutes on the 4 Minutes Complete… 20 Single Kettlebell Goblet Stationary Lunges (70/55) (R/L=2) 15 Wall Balls (30/20) 10 Kettlebell Swings (70/55) Score is your slowest time Intermediate: 55/35 KB, 20/14 WB Scaled: 35/25 KB, 14/10 WB Beginner: 25/15...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 in 25 Minutes of… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2) 18 Kettlebell Swings (70/55) Intermediate: 55/35 KB Scaled: 35/25 KB Beginner: 25/15...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 in 25 Minutes of… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2) 18 Kettlebell Swings (70/55) Intermediate: 55/35 KB Scaled: 35/25 KB Beginner: 25/15...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 in 25 Minutes of… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2) 18 Kettlebell Swings (70/55) Intermediate: 55/35 KB Scaled: 35/25 KB Beginner: 25/15...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 in 25 Minutes of… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2) 18 Kettlebell Swings (70/55) Intermediate: 55/35 KB Scaled: 35/25 KB Beginner: 25/15...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 in 25 Minutes of… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2) 18 Kettlebell Swings (70/55) Intermediate: 55/35 KB Scaled: 35/25 KB Beginner: 25/15...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) For Time in Teams of 3 Splitting Reps However Desired… 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (115/85) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (135/95) 100/80...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) For Time in Teams of 3 Splitting Reps However Desired… 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (115/85) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (135/95) 100/80...Read More