CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Front Squats (From the Rack) 5 Sets of 5 70%, 75%, 80%, 80%, 80% – 85% Athletes, this should work out to a set every 3 minutes. I built in a lower starting point to account for some warm up time...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Part 1 With a partner from 0:00 – 20:00 complete… As many rounds + reps as possible in 20 minutes of… 10 Handstand Push Ups 20 Devil Presses (50s/35s) 30 Wall Balls (30/20) Splitting the work however...Read More
CrossFit Republic – CrossFit Bench Press (Daily Bodybuilding Bro Sesh Part 1 – Bench Press 15 Minutes 5 Sets of 5 Bench Press 70%, 75%, 80%, 80%, 80- 85%) Athletes, bench press requires your legs and core just as much as any other movement we do. Whether you’re tucking your feet under or creating a...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip 60%, 70%, 75%, 75%, 75%-80%Athletes, the pause push jerk is a great way to build a faster...Read More
CrossFit Republic – CrossFit Sick Season Protocol Part 1 As cold weather settles in, so do the seasonal illnesses. Staying healthy this time of year requires effort, responsibility, and care for yourself and those around you. Keeping our community strong and healthy is the result of individual actions. WHEN TO STAY HOME If you or...Read More
CrossFit Republic – CrossFit Winter Weather Protocol Part 1 With some storms and cold weather on the horizon (big sad), I figured it’s appropriate to drop our PROTOCOL FOR BAD WEATHER (All Cap to really draw your attention) – This is how we’ve been successful in the past and how we will approach the rest...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time) For Time… 4 Rounds for Time… 60 Double Unders 20 Single Alternating Dumbbell Hang Power Snatches (50/35) (Switch arms every rep) 15 Toes to Bar 10 Kettlebell Swings (70/55) Single Dumbbell Hang Power Snatches Intermediate: 40/30 Scaled: 35/25 Kettlebell Swings Intermediate:...Read More
CrossFit Republic – CrossFit CrossFit Republic’s December Athlete of the Month! Name: Sam Nelson Hometown: Clever Age: 40 1. When did you first start training at CFR and what brought you to CFR? I started at CFR in Aug 2020. After coming to one of the free WODs over the summer, Ben decided that we...Read More
