CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 15 Minutes (Time) Teams of 2 Splitting Work However Desired For Time… 15 Front Squat (135/95) 180′ Shuttle Run (Cones 30′ Apart) 12 Cleans (155/105) 180′ Shuttle Run (Cones 30′ Apart) 15 Front Squats (155/105) 180′ Shuttle Run (Cones 30′ Apart) 12 Cleans (185/125)...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (3 Rounds for weight) Bench Press 3 Sets of 3 Reps @ 65 – 75% (Warm Up) 2 Sets of 3 Reps @ 85% 1 Sets of 3 Reps @ 90% Score the 3 working sets (2 at 85% and 1 at 90%) Daily Bro-Sesh...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Strict Press (Heavy Day) 5 – 5 – 5 – 5 – 5 (5 Sets of 5) Hit 5 heavy sets of 5 reps of strict press today working up in weight or staying at the same heavy weight across the...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For Time 3 Rounds 20 Single Kettlebell Sumo Deadlift High Pull (55/35) 40 Toes to Bar 120 Double Unders RX+: 70/55 Scaled: 35/25 Beginner: 25/15 Double Under Scaling – 180 Singles – 180 Line Hops – 120 Plate Hops Toes to...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 65% 1RM Set 2: 3 Reps @ 75% 1 RM Set 3: 1+ Reps @ 85% 1RM Athletes, just like the last two weeks, the set of “1+” should be a true max effort...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Bring a Friend Free Saturday As Many Rounds and Reps as Possible in 25 Minutes of… 500/400 Meter Ski 20 Alternating Single Dumbbell Hang Power Snatches (50/35) 500/400 Meter Row 20 Single Dumbbell Overhead Lunges (R/L=2) (50/35)...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 35 Minutes (Time) 3 Rounds for Time with a Partner 100 Double Unders 80 Pull Ups 60 Wall Balls 20/14 40/30 Calorie Bike M/F = 35 Calories RX+: 30/20 and Chest to Bar Pull Ups RX/Intermediate/Masters: 20/14 Scaled: 14/10 Intermediate Version 80 Double Unders...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for reps) 32 Minutes 0 – 8 Minutes: 4 Sets of 10 – 12 Heavy Double Dumbbell Bench Press (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 16 – 20 Single Arm Dumbbell Flys (8 – 10 Each Side) (Score...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Squats (From the Rack) 3 Reps @ 65% 3 Reps @ 65% 3 Reps @ 70% 3+ Reps @ 80% For your last set of 3+ @ 80%, athletes should shoot for 6 – 10 Reps. It’s a best practice...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 15 Toes to Bar 12 Box Overs (24/20) 9 Push Jerks (155/105) RX+: 185/125 Intermediate: 135/95 Scaled: 95/65 Toes to Bar Scale – Toes as High as...Read More