CrossFit Republic – CrossFit
Core Values Alignment
If you haven’t seen, we adjusted our core values early last year to reflect the culture we’d like to instill moving forward.
These core values guide how we coach, how we make decisions, and what we expect from ourselves and each other. They’re not aspirational, they’re operational.
Lead Yourself First
Accountability starts with the individual. Progress doesn’t come from excuses, shortcuts, or waiting to be pushed. It comes from taking ownership of your effort, your decisions, and your standards, especially when it comes to knowing yourself and your capabilities. We believe leadership begins with personal responsibility, long before anyone else is involved.
Build Genuine Connections
Strength is built faster, and sustained longer, when people don’t do it alone. We prioritize respect, clear communication, and shared effort. Community here isn’t about comfort; it’s about support, trust, and showing up for one another when things get hard.
Pursue Excellence with Purpose
We value disciplined effort over quick wins. Growth requires consistency, resilience, and the willingness to learn, especially from setbacks. Our goal isn’t perfection. It’s steady improvement that carries beyond the gym into work, family, and life.
These values shape our culture and protect what this community is built on. They’re why expectations are clear, coaching is intentional, and standards matter.
This is how we operate.
This is what we stand for.
And we’re committed to upholding it.
Daily Strength and Conditioning – Team W.O.D. – 25 Minutes
This is a two part team workout consists of an 18 Minute AMRAP, 2 Minutes of Rest, then a 5 Minute For Time Finisher.
Daily Strength and Conditioning Team W.O.D. – 18 Minutes – Part 1 (AMRAP – Rounds and Reps)
Teams of 2
As Many Rounds and Reps as Possible of…
6 Burpees Over the Dumbbell
8 Alternating Single Dumbbell Hang Power Snatches (50/35) (R/L=2)
10 Single Dumbbell Overhead Squats (50/35)
Performed as “I Go, You Go.” Each partner must perform a full round before switching.
Rest 2 Minutes After this workout and then go into Part 2.
Intended Stimulus
This workout is a high-quality movement and breathing test , not a race to exhaustion. The built-in rest from the I-Go-You-Go format allows you to push your effort each round while maintaining solid positions overhead.
You should be able to:
Move fast and confidently when it’s your turn
Maintain unbroken or near-unbroken sets
Recover enough during rest to repeat strong rounds for the full 18 minutes
The goal is consistent output , not sprinting early and fading.
Pacing & Strategy
Treat each round as a controlled push , not an all-out sprint
Transition quickly but don’t rush setup—especially overhead
Aim for rounds that look and feel the same from minute 1 to minute 20
Most teams will average one round every 1:30–2:00 per athlete .
Movement Focus
Burpees Over the Dumbbell: Stay low and efficient; step if needed to protect breathing.
Hang Power Snatches: Smooth pull from the hang, stable lockout overhead, switch hands every rep.
Overhead Squats:
Stay stacked: ribs down, arm locked, weight over mid-foot
Move with control—this is where quality matters most
If overhead position becomes unstable, scale load or reps so you can stay safe and consistent.
Big Picture
This workout develops:
Unilateral strength and stability
Overhead endurance under fatigue
The ability to push effort, recover, and repeat
Work hard when it’s your turn. Rest with purpose when it’s not. Keep every rep clean.
Step 1:
6 Burpees Over the Dumbbell
8 Alternating Single Dumbbell Hang Power Snatches (25/15) (R/L=2)
10 Single Dumbbell Front Rack Squats (25/15)
Step 2.
6 Burpees Over the Dumbbell
8 Alternating Single Dumbbell Hang Power Snatches (35/20) (R/L=2)
10 Single Dumbbell Front Rack or Overhead Squats (35/20)
Step 3: Same as Step 4
Step 5: 70/50
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Daily Strength and Conditioning Team W.O.D. – Part 2 – 5 Minutes (Time)
For Time Splitting Reps However Desired….
40 Single Dumbbell Overhead Squats (50/35)
32 Single Dumbbell Alternating Hang Power Snatches (50/35)
24 Burpees Over the Dumbbell
Step 1:
40 Single Dumbbell Front Rack Squats (25/15)
32 Single Dumbbell Alternating Hang Power Snatches (25/15)
24 Burpees Over the Dumbbell
Step 2:
40 Single Dumbbell Overhead or Front Rack Squats (35/20)
32 Single Dumbbell Alternating Hang Power Snatches (35/20)
24 Burpees Over the Dumbbell
Step 3: Same as Step 4
Step 5: 70/50