CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time… Buy In: 12 Rope Climbs 3 Rounds 30 Power Snatches (135/95) 60 Toes to Bar 30 Thrusters (135/95) 60 Lateral Bar Over Burpees Buy Out: 12 Rope Climbs RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 45/35...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh W.O.D. – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 16 – 20 Single Arm Dumbbell Bench Press (8 – 10 Each Arm) Using only 1 dumbbell. This movement is designed to force the core to stabilize while pressing with one side...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes (5 Sets) Complete the Following Complex… 3 Deadlifts + 3 Power Cleans (Unbroken) Build to a heavy complex for the day. Today, this strength portion was designed to test posterior chain muscular endurance across...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 60% 1RM Set 2: 5 Reps @ 70% 1RM Set 3: 5+ Reps @ 80% 1RM This week, we’re back to the top of our line up for the Front Squat cycle with a...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy complex of… 1 Push Jerk + 1 Split Jerk (From the rack) Athletes, instead of set percentages today, I’d like to do a traditional build up to push some limits and get a heavy stimulus on our shoulders before the...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) 3 Rounds for Time 500/400 Meter Row or Ski 100 Meter Double KB or DB Farmer’s Carry 400 Meter Run 100 Meter Sandbag Carry Farmers Carry: Dumbbells @ 2x50s/35s Kettlebells @ 2x53s/35s Sandbag RX: 150/100 Intermediate: 100/70 Scaled: 70/30 RX+: KB...Read More

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