CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) Front Squats 5 Sets of 10 Reps @ 50-55% Today’s boring but big deload is to move some light moderate weights for big reps across multiple sets. Move consistently and with good quality through each rep from Set 1 to the...Read More
CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for weight) Every 5 Minutes on the 5 Minutes for Load Complete… 60 Double Unders 15 Toes to Bar 10 Bar Facing Burpees 5 Heavy Unbroken Push Jerks (Building in weight as you go) Push Jerks come from floor and...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Deadlifts Build to a heavy set of 8 unbroken deadlifts for the day. This unconventional strength portion today is a test of weight capacity at high volume reps which is different than our typical 1 -5 rep range with these conventional movements. Aim to...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (8 Rounds for reps) 8 Rounds for Total Reps in 32 minutes 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Wall Ball Shots (20/14)...Read More
CrossFit Republic – CrossFit Teams of 2 – Three Part Workout Daily Strength and Conditioning Team W.O.D. – Part 1 – 6 Minutes (Time) (0:00 – 6:00) For Time (6 Minutes)… 30 Power Cleans as a Team (Splitting reps however desired) (185/125) Every minute on the minute starting at the 0:00, 6 Bar Facing Burpees...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy 3-Rep Power Snatch for the day (Touch ‘N’ Go) Strong first pull, aggressive hip extension, quick pull under, and a stable catch in a partial squat. Maintaining a neutral spine, keeping the bar close to the body, and driving through...Read More
CrossFit Republic – CrossFit No Endurance Option Today Athletes, due to the importance of having a coach assessing movement standards and managing of today’s logistics, there will be no endurance option. There is no hiding from the sled today. Enjoy. Daily Strength W.O.D. – 12 Minutes (2 Rounds for time) Sled Pushes 2 Sets of...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 80% Set 3: 1+ Reps @ 90% Athletes, this is the last session that we’ll be pushing close to our previous 1RMs for a squatting session. Next week...Read More
