CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Bench Press 5 Sets of 3 Bench Press 80%, 80%, 80%, 85%, 85% – 90% Daily Bodybuilding Bro Sesh – 12 Minutes (2 Rounds for weight) Part A – 5 Minutes Dumbbell weight stays the same unless you need to drop...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 24 Minutes (6 Rounds for reps) For Max Reps Every 4 Minutes on the 4 Minutes for 6 Rounds Complete… 15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski 10 Deadlifts (185/125) In Remaining Time: Max Chest to Bar Pull Ups RX+: 225/155 Intermediate: 155/105...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… Three Position Power Snatch (Unbroken) Building to a heavy complex for the day. Log all 6 sets. The three positions are: Power Positions (Hips) Hang Position (Above Knee) Mid Shin Position (Weight Touches...Read More

CrossFit Republic – CrossFit Daily Strength – 12 Minutes (3 Rounds for weight) Front Squats 5 Reps @ 65% 5 Reps @ 70% 5+ Reps @ 75% 5+ Means 5 plus as many reps you can accomplish past that amount. Athletes, last week, we were able to establish our 1RM Front Squat to kick off...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – Fitness for Freedom (AMRAP – Rounds and Reps) 20 minute AMRAP Partner WOD – you go I go (one partner resting, one partner working) 60 cal Echo bike 50 air squats 40 shuttle runs (25’ down and back = 1) 30 burpees Justice and Johanna...Read More

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 20 Minutes (Time) Part 1 – 15 Minutes – Teams of 2 30 Rounds For Time with a Partner… 1 Squat Clean 1 Hang Squat Clean 1 Thruster Directly Into (After completion of all 30 rounds)… 50/40 Calorie Echo Bike (45 for M/F Team)...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Shoulder Press (Seated) (Score both dumbbells in last set) 8 – 16 Minutes: 4 Sets of 12 – 15 Wall Leaning Single Arm Dumbbell Lateral Raise (Each...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (6 Rounds for time) Every 5 Minutes on the 5 Minutes Complete… 30/24 Calorie Row/Ski or 24/18 Calorie Bike 15 Toes to Bar 30 Russian Kettlebell Swings (70/55) Intermediate/Masters: 53/35 Scaled: 35/25 *Track and log all 6 rounds Toes to Bar Modifications...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (Weight) Find a 1 rep max front squat in preparation for our squat cycle. Athletes, the front squat is a staple movement in our sport and the foundation of many other movements that we seek to progress like the squat clean, thruster, and even the...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (6 Rounds for reps) Every 2:30 on the 2:30 for 15 Minutes Complete the following complex (unbroken)… 2 Hang Power Snatches + 1 Power Snatch 70%, 75%, 80%, 80%, 85%, 85 – 90% of your 1RM Power Snatch With a heavier load, our barrier for...Read More