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

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 Minutes – 8 Minutes: 4 Sets of 12 Reverse Grip Double Dumbbell Bench Press 8 Minutes – 16 Minutes: 4 Sets of 8 Gorilla Kettlebell Rows (Each Side) 16 Minutes to 24 Minutes: 4 Sets of 15 Banded Overhead Tricep...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) On a 12 minute timer, perform 4 sets of 10 Deficit Deadlifts standing on a plate of your choice. Percentage: 40 – 50% of your 1 Rep Max Deadlift Athletes, the deficit deadlift requires a lot of internal rotation from the...Read More

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