CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight) Week 1 – Snatch Cycle (Power or Squat) Snatch Wave 1: Minutes 0 – 2: 70% x 3 Minutes 2 – 4: 75% x 2 Minutes 4 – 6: 80% x 1 Wave 2: Minutes 6 – 8: 75% x 3...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 6 Minutes.. 200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Echo Bike 12 Hang Power Cleans (135/95) Rest 2 Minutes As Many Rounds and Reps as Possible...Read More

CrossFit Republic – CrossFit Early Bird Pricing Reminder 🚨 Early bird registration for the Barbell Games Team Fitness Competition is live right now. Register for $180 per team before the price increases to $200 on February 15 . Teams of 2 • Same-sex divisions • One-day competition 👉 Register here: The Barbell Games – Team...Read More

CrossFit Republic – CrossFit Volunteers Needed! Volunteer Form Here Volunteers Needed – Barbell Games Team Fitness Competition We’re looking for volunteers to help us deliver a smooth, professional competition at The Barbell Games. We need support in: • Judging • Reset Crew • Set-Up / Load-In • Load-Out All volunteers receive a shirt, swag bag,...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight) Deadlift Waves Wave 1 0 – 2 Minutes: 3 Deadlifts @ 75% 2 – 4 Minutes: 2 Deadlifts @ 80% 4 – 6 Minutes: 1 Deadlifts @ 85% Wave 2 6 – 8 Minutes: 3 Deadlifts @ 80% 8 – 10...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Seated Barbell Strict Press on Box 5 – 5 – 5 – 5 – 5+ Build across the first three sets of 5 Sets 4 and 5 use the same load Final set ( 5+ ) is an AMRAP set with...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Back Squats 5 – 5 – 3 – 3 – 1+ Sets of 5: 75-80% Sets of 3: 80 – 85% Set of 1+: 85 – 90% Intended Stimulus This is a heavy strength session that progresses from volume into a...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 Minutes of… 18/14 Calorie Row 12 Wall Ball Shots (20/14) 6 Burpee Box Overs (24/20) 30′ Walking Lunge After Each round (Cones 15′ Apart) Intended Stimulus This is a...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy complex of… Hang Power Clean + Front Squat + Hang Squat Clean Intended Stimulus This is a technical strength complex , not a max-effort day. The purpose is to: Reinforce clean positions from the hang Build confidence transitioning from power...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 16 Minutes (5 Rounds for weight) Bench Press 3 – 3 – 3 – 3 – 3+ Sets 4 and 5 should be the same load. Log all three loads and note max reps in notes for set 5 Intended Stimulus This is a heavy pressing session...Read More