CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (Weight) Every Minute on the Minute Complete… Odd Minutes: 1 Split Jerk (From the Rack) Even Minutes: 3 Push Jerks (From the Rack) At 80% of 1 RM Split Jerk. If you don’t have a split jerk 1RM perform this at 80% of your 1...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Back Squats (From the Rack) 5 Sets of 3 Reps Starting no lighter than 80% Record all 5 sets. Athletes, this version of a heavy day challenges you to start at 80% for your one rep max for your first set...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday WOD – 24 Minutes (AMRAP – Rounds) Every Minute on the Minute Complete the Following Work… Minute 1: 12/10 Calorie Bike or 15/12 Calorie Ski Only if all out of Bikes Minute 2: 15 Kettlebell Swings (70/55) Minute 3: 12 Shuttle Runs (30 Feet) (D/B =...Read More
CrossFit Republic – CrossFit 25.1 (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. Rx’d: (Ages 16-54) ♀...Read More
CrossFit Republic – CrossFit Daily Bodybuilding Bro – Session 32 Minutes (3 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Reverse Grip Bench Press (Score weight of the 4th set) 8 – 16 Minutes: 4 Sets of 15 Seated Banded Close Grip Underhand Pull Down (You can sit on the floor or...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 1 Snatch Pull + 1 Power Snatch *Snatch Pull is completed with long arms. No bend, no pull. *This complex does not need to be unbroken 70%, 75%, 80%, 85%, 90%, 90% of...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 5 Front Squats with 3 Second Pause at the Bottom 60%, 65%, 70%, 70%, 70% Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps in 12...Read More
CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 10 Minutes (AMRAP – Rounds) Every Minute on the Minute Complete… 5 – 10 Burpees (10 is RX) 5 Strict Handstand Push Ups *Score is amount of rounds fully completed. (10 Points = Perfect Score) *Decrease burpee amount so that you’re able to complete all burpees in...Read More
