CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (8 Rounds for reps) 8 Rounds for Total Reps in 32 minutes 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Wall Ball Shots (20/14)...Read More
CrossFit Republic – CrossFit Teams of 2 – Three Part Workout Daily Strength and Conditioning Team W.O.D. – Part 1 – 6 Minutes (Time) (0:00 – 6:00) For Time (6 Minutes)… 30 Power Cleans as a Team (Splitting reps however desired) (185/125) Every minute on the minute starting at the 0:00, 6 Bar Facing Burpees...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy 3-Rep Power Snatch for the day (Touch ‘N’ Go) Strong first pull, aggressive hip extension, quick pull under, and a stable catch in a partial squat. Maintaining a neutral spine, keeping the bar close to the body, and driving through...Read More
CrossFit Republic – CrossFit No Endurance Option Today Athletes, due to the importance of having a coach assessing movement standards and managing of today’s logistics, there will be no endurance option. There is no hiding from the sled today. Enjoy. Daily Strength W.O.D. – 12 Minutes (2 Rounds for time) Sled Pushes 2 Sets of...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 80% Set 3: 1+ Reps @ 90% Athletes, this is the last session that we’ll be pushing close to our previous 1RMs for a squatting session. Next week...Read More
CrossFit Republic – CrossFit June Athlete of the Month Late to Wodify but still relevant! Our June Athlete of the Month! Name: David Tucker Hometown: Republic, MO Age: 44 1. When did you first start training at CrossFit Republic and what brought you to CFR? I started training at CFR last May. So, it has...Read More
CrossFit Republic – CrossFit Phat Muscle Project Re-Stock! There’s nothing better than a sick pump followed by a perfectly timed protein shake with some creatine…okay maybe that’s an exaggeration. But’s it’s pretty good. Take a look at the shelves and ask any of the coaches if you have any questions about what you see available...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 3 Reps @ 70% Set 2: 3 Reps @ 80% Set 3 3+ Reps @ 90% Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 3 Minutes...Read More
