Category

WOD
CrossFit Republic – CrossFit Bring a Friend Free Saturday – 24 Minutes (8 Rounds for calories) Every 3 Minutes on the 3 Minutes for 24 Minutes Complete… 10 Unbroken Kettlebell Swings (70/55) 10 (30′) Shuttle Runs (D/B = 2) 10 Hand Release Push Ups Max Calorie Machine Intermediate: 55/35 Scaled: 35/25 Beginner: 25/15 *Score is...
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CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (3 Rounds for reps) Teams of 3 3 Rounds 4:00 Max Reps Double Unders 3:00 Max Reps Thrusters (95/65) 2:00 Max Reps Toes to Bar 1:00 Max Calorie Bike There is no rest between rounds. Partners work one at a time and...
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CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 32 Minutes Complete a set every 2 minutes and move on to the next movement once 4 sets of a movement are complete. Build in weight as you go or stay consistent across rounds. Get a pump. Have fun. 0...
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CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for calories) For Calories… In a 4 Minute Window Complete… 3 Rope Climbs 6 Bar Muscle Ups 9 Power Snatches (95/65) Max Calorie Row or Ski (Bike only if the class runs out of rowers and ski ergs) Rest 1...
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CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (6 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 3 Back Squats (From the Rack) 70%, 75%, 80%, 80%, 80%, 80-85% Score all 6 sets Athletes, today’s back squat will be in our strength zone for rep range. We’ve been working a...
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CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Every 3 Minutes on the 3 Minutes Perform… 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks Build in weight as you go or stay at the same weight across all around or multiple rounds if needed. Score is the last set (5th Set)...
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CrossFit Republic – CrossFit Bring a Friend Free Saturday – 25 Minutes Athletes this is a two part workout with a rolling 25 minute clock. The first part is a 15 minute “EMOM” while the remaining 10 minutes will be a quick “for time” portion. You will have two scores. The first score will be...
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CrossFit Republic – CrossFit Daily Strength and Conditioning – Team W.O.D. Athletes, this workout will be performed in teams of 2 and is a 30 minute workout with two parts. The clock will stay rolling so once the first 15 minutes is up, you will go directly into the next section 15 minutes without pause...
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CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (Weight) 0 – 8 Minutes: 4 Sets of 12 Close Grip Barbell Bench Press (Hands on smooth part of barbell) (Score heaviest load) 8 – 16 Minutes: 4 Sets of 10 Supinated Strict Pull Ups 16 – 24 Minutes: 4 Sets of 12 PVC...
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CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) 50/40 Calorie Echo Bike or 1000/800 Meter Row or Ski 50 Toes to Bar 50 Kettlebell Swings (55/35) Rest 3 Minutes 40 Toes to Bar 40 Kettlebell Swings (55/35) 40/32 Calorie Echo Bike or 750/600 Meter Row or Ski Rest 3...
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