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 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 The Barbell Games Team Fitness Competition 2025 Thank you to everyone who has helped me drive this train for The Barbell Games Team Fitness Event 2025! Your support has been absolutely crucial in getting this thing accomplished and I can’t thank you enough for your time and energy. I’ve extended registration...Read More