CrossFit Republic – CrossFit No Endurance Option Today Athletes, today there is no endurance option. I’d like the coaches to have full attention on athletes that are performing the power snatch in both the strength and conditioning portions of this workout today. The best way to increase your performance and results while mitigating injury is...Read More

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 30 Front Squats (95/65) (From the Floor) 30 Hand Release Push Ups 1000/800 Meter Row, 800 Meter Run, or 48/38 Calorie Bike Stimulus – 3 – 5 Rounds –...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Standing Strict Shoulder Press Set 1: 5 Reps @ 60% Set 2: 5 Reps @ 70% Set 3: 5+ Reps @ 80% Block 2 of our Strict Press strength cycle. We have increased our percentages for todays training. Daily Conditioning W.O.D....Read More

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… 100 Meter (300′) Single Arm Kettlebell Farmer’s Carry (70/55) 7 Right Arm Kettlebell Hang Power Snatches (70/55) 7 Left Arm Kettlebell Hang Power Snatches (70/55) 100...Read More

CrossFit Republic – CrossFit Daily Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 2 4 Rounds for Time… 50/40 Calorie Ski Erg or 40/32 Calorie Bike 50 Toes to Bar 50 Wall Ball Shots (20/14) 50 Box Overs (24/20) RX+: 30/20 Intermediate: 14/10 Scaled: 10/6 Toes to bar Modifications – Toes as High as...Read More

CrossFit Republic – CrossFit Daily Bodybuilding Bro-Sesh – 32 Minutes (3 Rounds for weight) Pure Chest Day 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Twist Chest Press (Score both dumbbells of heaviest set) 8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Chest Flys (Score both dumbbells...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (Weight) Every 2 Minutes on the 2 Minutes for 6 Rounds Complete… Hang Power Clean + Power Clean Build to a heavy complex for the day. It would be best to start around 60 – 70% of your 1RM to maximize the 6 rounds. Log...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) Standing Strict Shoulder Press (From the Rack) 5 Sets of 10 Reps @ 50% of RM Today’s strict press session is a maintenance session before we increase our percentages for the next three weeks of our 5-3-1 rep scheme. Don’t underestimate...Read More

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Deadlifts 5 Sets of 2 Unbroken Deadlifts @ 90% of 1RM Athletes, today is a heavy deadlift day but if you’re not feeling like your 90% is moving well coming off the weekend, consider 80% of your 1RM. Coaches, please focus...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 30 Minutes (AMRAP – Rounds and Reps) For Calories: 30:00 Bike, Row, or Ski – Perform 10 Kettlebell Swings (70/55) every 20 Calories. RX+: 15 Kettlebell Swings Intermediate: 55/35 Scaled: 35/20 Beginner: 25/15 Athletes who are competing or looking to compete in the future may...Read More