CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 20 Minutes of… 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16…and so on climbing by 2s of… Burpees Over the Dumbbell Alternating...Read More

CrossFit Republic – CrossFit Daily Strength Team W.O.D. – 30 Minutes (3 Rounds for weight) Teams of 3 (0:00 – 12:00) Build to a heavy unbroken complex as a team of… Hang Squat Clean + Squat Clean Athletes, todays big complex should allow us to go moderate heavy and really work on our barbell cycling....Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Wide Grip Bench Press 5 Sets of 5 @ 70% – 80% Athletes, today will take a break from the dumbbell bench press to focus on the conventional bench press on the bar. The percentages are there as a guide to...Read More

CrossFit Republic – CrossFit No Endurance Option Today Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete For Quality (6 Rounds)… 5 Snatch Grip Romanian Deadlifts If athletes, struggle with the snatch grip, they may use a closer conventional grip but the point of today is...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Strict Press 1 Set of 5 @ 60% 1 Set of 5 @ 70% 1 Set of 5+ @ 80% All percentages are from your 1RM from one rep max day at the beginning of the cycle. If you missed that...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Back Squats 5 Sets of 5 @ 70 – 80% of 1RM Athletes, this should balance out to a set of 5 Back Squats every 3 minutes. Try to be efficient with your prep time today since the idea is to...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds) Every Minute on the Minute for 20 Minutes of… Minute 1: 16 Kettlebell Swings (55/35) Minute 2: 20 Box Overs (24/20) Minute 3: 24 Hand Release Push Ups (30/20) Minute 4: Rest Score is the amount of round completed before...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes Two Part Workout Today in Teams of 2 Daily Strength and Conditioning Team W.O.D. – Part 1 – 10 Minutes (2 Rounds for weight) Build to a heavy set of 3 Overhead Squats From the Rack Log heaviest completed set for both...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Parallel Press (Score Last Set of Both Dumbbells) 8 – 16 Minutes: 4 Sets of 12 – 15 Decline Dumbbell Push Ups (Log in Notes) 16 – 24...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Every 2:30 Minutes on the 2:30 Minutes Complete the Following Complex Building Weight as You Go… 1 Clean Pull + 1 Clean High Pull + 1 Power Clean Clean Pull = No Bend of the Elbows Clean High Pull = Bend of the Elbows...Read More