CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (Weight) 0 – 8 Minutes: 4 Sets of 12 Close Grip Barbell Bench Press (Hands on smooth part of barbell) (Score heaviest load) 8 – 16 Minutes: 4 Sets of 10 Supinated Strict Pull Ups 16 – 24 Minutes: 4 Sets of 12 PVC...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) 50/40 Calorie Echo Bike or 1000/800 Meter Row or Ski 50 Toes to Bar 50 Kettlebell Swings (55/35) Rest 3 Minutes 40 Toes to Bar 40 Kettlebell Swings (55/35) 40/32 Calorie Echo Bike or 750/600 Meter Row or Ski Rest 3...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Barbell Z Press (Seated Strict Press From the Rack) 5 Sets of 5 Athletes, with the legs out of the equation, this will demand a lot from your upper body and core. Don’t anticipate the same result as a standing strict...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (6 Rounds for weight) Every 2:30 on the 2:30 complete (Total of 6 Sets)… 1 Hang Squat Clean + 1 Squat Clean 70%, 70%, 75%, 75%, 80%, 80-85% of Squat Clean 1RM As always, these percentages are general guidance for a solid training session with...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday Workout – 24 Minutes (6 Rounds for reps) Every 4 Minutes on the 4 Minutes Complete… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 15 Deadlifts (135/95) Max Hang Power Cleans (135/95) RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 75/55Read More

CrossFit Republic – CrossFit Coach and Athlete Preparation for this Workout Coaches, there are A LOT of movements today. Programming like this is out of character for me but I was inspired by the Monster Games 2021 team workout “Poseidon” which originally had double unders in part 2 but I had removed since we already...Read More

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Double Dumbbell Chest Press with Twist (Score last set both dumbbell weights) 8 – 16 Minutes: 4 Sets of 12 Single Dumbbell Pullover (Score last set dumbbell weight) 16 – 24 Minutes: 4...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (2 Rounds for weight) Push Press (Heavy Day) (6 Sets from the Rack) 3 – 3 – 3 – 3* – 3 – 3* Score is 4th and 6th sets of the push pressAthletes, I’ve been giving you percentages in the last few months but...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Front Squats (From the Rack) (5 Sets) 2 – 2 – 2 – 2 – 2 “3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up 80 – 85% of your 1RM across all sets....Read More

CrossFit Republic – CrossFit The Barbell Games Team Fitness Competition 2025 registration is officially! As any of the staff members about ideas for people if you’re looking to put together a team. We can always call upon potential outside competitors if necessary! Link to Sign Up: https://myfitevent.com/TheBarbellGamesTeamComp2025 Link to Volunteer: https://forms.gle/t8h3N1A3YNKw6XDG7Read More