CrossFit Republic – CrossFit Bring a Friend Free Saturday – Hero W.O.D. – 35 Minutes U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar,...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Teams of 3, complete as many rounds and reps as possible of… 1000/700m Ski Erg 80 Box Overs (24/20) 60 Deadlifts (205/145) 40 Power Cleans (205/145) 20 Push Jerks (205/145) One athlete will be working at a time....Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 Minutes – 8 Minutes: 4 Sets of 10 (R/L = 1) Top Down Alternating Kettlebell Bench Press 8 Minutes – 16 Minutes: 4 Sets of 15 Kettlebell Deficit Push Ups (Hands on bell not handle unlike video below) 16...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 1 Hang Power Snatch + 1 Overhead Squat + 1 Power Snatch + 1 Overhead Squat 60%, 65%, 70%, 75%, 75%, 75-80% of 1 RM Power Snatch If you feel better than these...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (3 Rounds for time) On the 10:00 x 3 Rounds 300′ Single Kettlebell Farmer’s Carry (Cones 30 Feet Apart) 30 Toes to Bar 300′ Single Kettlebell Farmer’s Carry (Cones 30 Feet Apart) 30 Sumo Deadlift High Pulls 300′ Single Kettlebell Farmer’s Carry...Read More

CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete (6 Sets)… 10/8 Calorie Ski/Row or 8/6 Calorie Bike 5 Bar Muscle Ups RX+: 5 Ring Muscle Ups Intermediate: 5 Chest to Bar Pull Ups Scaled: 5 Pull Ups (Kipping, Jumping, Strict, Banded) Beginner:...Read More

CrossFit Republic, CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps) 8 Rounds for Total Reps in 32 minutes… 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees over Dumbbell 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Dumbbell...Read More

CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 10/8 Calorie Ski or Row 10...Read More

CrossFit Republic, CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps) Part 1 Teams of 2 25 Minutes As Many Rounds and Reps as Possible with One Partner Working at a Time of… Round 1 – Round 4 12/9 Calorie Ski or Row 12...Read More

CrossFit Republic – Master’s Workout of the Day (Time) 25 Hang Power Cleans 25/19 Calories Bike 5 Rope Pulls 20 Hang Power Cleans 20/16 Calories Bike 5 Rope Pulls 15 Hang Power Cleans 10/8 Calories Bike 5 Rope Pulls ()Read More