CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 65% 1RM Set 2: 5 Reps @ 75% 1RM Set 3: 5+ Reps @ 80% Athletes, starting today, we will have 4 weeks left of the front squat program with with a retest of...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 20 American Kettlebell Swings (70/53) 100m Farmer’s Carry (70/53) 200m Run 100m Sandbag Carry (150/100, bear hug or shoulder carry) Intermediate Version 20 American Kettlebell Swings (53/35) 100m Farmer’s...Read More
CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (3 Rounds for weight) 0 – 8 Minutes: 4 Sets of 6 – 8 Heavy Barbell Floor Press (Coming off the rig on low J Hooks) (For extra challenge, keep your legs straight out and not bent) (Score last set) 8 – 16...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Strict Press (From the rack) 4 Sets of 5 Reps Start heavy and stay heavy. Build in weight as you go. Score is sum total (Record all 4 sets). Daily Conditioning W.O.D. – 16 Minutes (AMRAP – Rounds) Every Minute on...Read More
CrossFit Republic – CrossFit Daily Gymnastics Strength W.O.D. – 10 Minutes (5 Rounds for reps) Every 2 Minutes on the 2 Minutes Complete… Max Set of Strict Pull Ups Score is total reps completed (5 Rounds) Athletes, if you don’t have at least 5 unbroken strict pull ups, here are some options to get the...Read More
CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) Front Squats (Maintenance) 5 Sets of 10 @ 50% of 1RM Athletes, after this week, we will have 4 more weeks of the front squat cycle and then test in July. Following the front squat cycle, we will be moving into...Read More
CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 35 Minutes (Time) For Time: 5,000/4,000m Row, 5,000/4,000m Ski, or 220/180 Calorie Bike Every 3 Minutes [Starting @ 0:00]: 15 Abmat Sit Ups RX+: 10 Toes to Bar Intermediate Version 4,000/3,200m Row, 4,000/3,200m Ski, or 190/150 Calorie Bike Every 3 Minutes [Starting @ 0:00]:...Read More
CrossFit Republic – CrossFit Daily Strength and Conditioning – Team W.O.D. The team workout will be in teams of two and on a 30 minute running clock. The strength portion will consist of 12 minutes of working to a heavy unbroken complex as a team of what you will find below. Both teammates will rest...Read More
