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

CrossFit Republic – CrossFit Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 SquatsScore is total reps or rounds and reps...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time… Buy In: 12 Rope Climbs 3 Rounds 30 Power Snatches (135/95) 60 Toes to Bar 30 Thrusters (135/95) 60 Lateral Bar Over Burpees Buy Out: 12 Rope Climbs RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 45/35...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh W.O.D. – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 16 – 20 Single Arm Dumbbell Bench Press (8 – 10 Each Arm) Using only 1 dumbbell. This movement is designed to force the core to stabilize while pressing with one side...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes (5 Sets) Complete the Following Complex… 3 Deadlifts + 3 Power Cleans (Unbroken) Build to a heavy complex for the day. Today, this strength portion was designed to test posterior chain muscular endurance across...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 60% 1RM Set 2: 5 Reps @ 70% 1RM Set 3: 5+ Reps @ 80% 1RM This week, we’re back to the top of our line up for the Front Squat cycle with a...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy complex of… 1 Push Jerk + 1 Split Jerk (From the rack) Athletes, instead of set percentages today, I’d like to do a traditional build up to push some limits and get a heavy stimulus on our shoulders before the...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) 3 Rounds for Time 500/400 Meter Row or Ski 100 Meter Double KB or DB Farmer’s Carry 400 Meter Run 100 Meter Sandbag Carry Farmers Carry: Dumbbells @ 2x50s/35s Kettlebells @ 2x53s/35s Sandbag RX: 150/100 Intermediate: 100/70 Scaled: 70/30 RX+: KB...Read More