CrossFit Republic – CrossFit 25.1 (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. Rx’d: (Ages 16-54) ♀...Read More
CrossFit Republic – CrossFit Daily Bodybuilding Bro – Session 32 Minutes (3 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Reverse Grip Bench Press (Score weight of the 4th set) 8 – 16 Minutes: 4 Sets of 15 Seated Banded Close Grip Underhand Pull Down (You can sit on the floor or...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 Snatch Pull + 1 Power Snatch *Snatch Pull is completed with long arms. No bend, no pull. *This complex does not need to be unbroken 70%, 75%, 80%, 85%, 90%, 90% of...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 5 Front Squats with 3 Second Pause at the Bottom 60%, 65%, 70%, 70%, 70% Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps in 12...Read More
CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 10 Minutes (AMRAP – Rounds) Every Minute on the Minute Complete… 5 – 10 Burpees (10 is RX) 5 Strict Handstand Push Ups *Score is amount of rounds fully completed. (10 Points = Perfect Score) *Decrease burpee amount so that you’re able to complete all burpees in...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (3 Rounds for reps) Teams of 3 3 Rounds 4:00 Max Reps Double Unders 3:00 Max Reps Thrusters (95/65) 2:00 Max Reps Toes to Bar 1:00 Max Calorie Bike There is no rest between rounds. Partners work one at a time and...Read More
CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 32 Minutes Complete a set every 2 minutes and move on to the next movement once 4 sets of a movement are complete. Build in weight as you go or stay consistent across rounds. Get a pump. Have fun. 0...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for calories) For Calories… In a 4 Minute Window Complete… 3 Rope Climbs 6 Bar Muscle Ups 9 Power Snatches (95/65) Max Calorie Row or Ski (Bike only if the class runs out of rowers and ski ergs) Rest 1...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (6 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 3 Back Squats (From the Rack) 70%, 75%, 80%, 80%, 80%, 80-85% Score all 6 sets Athletes, today’s back squat will be in our strength zone for rep range. We’ve been working a...Read More
