CrossFit Republic – CrossFit 🇺🇸 Join Us in Honoring Those Who Gave the Ultimate Sacrifice 🇺🇸 This May, CrossFit Republic is partnering with Ruck ‘N’ Run to honor fallen U.S. Service Members who gave their lives while actively serving our nation. We’re taking on the 18.68 Challenge to pay tribute, raise awareness, and give back....Read More
CrossFit Republic – CrossFit Daily Strength – 10 Minutes (3 Rounds for weight) Front Squats (3 Sets of 1) Before reading on, this week, I need you to add 5lbs to your 1RM and calculate your percentages off of that number. For example: If your 1RM is 225, add 5 to make it 230. After...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minute Complete… 1 Hang Power Clean + 1 Power Clean Starting heavy and staying heavy, build to a heavy complex for the day. Score all five rounds. Today is a great opportunity to work your...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 8 Heavy Push Presses (From the rack) Building in weight as you go. Score all 5 sets. Today’s strength is also a challenge of muscular endurance and barbell cycling in the front rack....Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (Time) 30-20-10 reps for time of: Single-arm Russian Kettlebell Swings (Right Arm) Single-arm Russian KettleBell Swings (Left Arm) Kettlebell Goblet Squats 500/400 Meter Row or Ski after Each Full Round RX: 70/53 Intermediate: 53/35 Scaled: 35/25 There is one goal for today’s...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (2 Rounds for time) With a partner, on a running clock, for time: At 0:00 10 rounds each (20 Rounds total): 12/10 Calorie Ski Rest At 15:00 5 rounds each: 30 Wall Ball Shots RX+: 30/20 RX: 20/14 Scaled: 14/10 Beginner: 10/6...Read More
CrossFit Republic – CrossFit No Endurance Option Today I have intentionally left out an endurance option today. Based on an assessment of gymnastics skills across the community, I would like everyone to work on their strict “pulling” today. Daily Strength W.O.D. – 10 Minutes (5 Rounds for reps) Every 2 Minutes on the 2 Minutes...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats (3 Sets of 3) 1 Sets of 3 at 65% 1 Set of 3 at 75% 1 Set of 3+ at 85% Athletes, I’ve decreased the amount of time for the squat session today in order to make more...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (3 Rounds for time) Sled Push 3 Sets of 50 Meter Sled Push (Rest between efforts for the sprint stimulus of this strength portion) Score will be the sum of the 3 times this took you. If you’re using RX or RX+ weight, you must...Read More
