CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Bench Press

5 Sets of 3 Bench Press

80%, 80%, 80%, 85%, 85% – 90%

Daily Bodybuilding Bro Sesh – 12 Minutes (2 Rounds for weight)

Part A – 5 Minutes

Dumbbell weight stays the same unless you need to drop weight. Curls are performed simultaneously.

Minute 1: 12 – 15 Double Dumbbell Wide Curl

Minute: 12 – 15 Double Dumbbell Hammer Curl

Minute 3: 12 – 15 Double Dumbbell Drag Curl

Minute 4: 12 – 15 Double Dumbbell Reverse Curl

Minute 5: 12 – 15 Double Dumbbell Straight Curl

Rest 2 Minutes…

Part B (Starting on the 7:00) – 5 Minutes

Start heavy at weight 1 and work down in weight to weight 5

Minute 1: 12 – 15 Single Dumbbell Overhead Tricep Extension (Weight 1)

Minute: 2: 12 – 15 Single Dumbbell Overhead Tricep Extension (Weight 2)

Minute 3: 12 – 15 Single Dumbbell Overhead Tricep Extension (Weight 3)

Minute 4: 12 – 15 Single Dumbbell Overhead Tricep Extension (Weight 4)

Minute 5: 12 – 15 Single Dumbbell Overhead Tricep Extension (Weight 5)

For scoring, log both dumbbells used to perform the bicep curls if you completed at least 12 reps in each minute. For the overhead tricep extension, log the heaviest dumbbell used as long as you completed all 12 – 15 reps of remaining sets.

Coaches, if there are big classes of athletes performing this workout, have half start at tricep extensions and the other half start at bicep curls.

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Endurance W.O.D. – 30 Minutes (Time)

For Time…

1000/800 Meter Row/Ski or 800 Meter Run

50 Lunges (R/L=2)

1000/800 Meter Row/Ski or 800 Meter Run

50 Push Ups

1000/800 Meter Row/Ski or 800 Meter Run

50 Air Squats

1000/800 Meter Row/Ski or 800 Meter Run

50 Burpees

Scaled Version

For Time…

500/400 Meter Row/Ski or 400 Meter Run

30 Lunges (R/L=2)

500/400 Meter Row/Ski or 400 Meter Run

30 Push Ups

500/400 Meter Row/Ski or 400 Meter Run

30 Air Squats

500/400 Meter Row/Ski or 400 Meter Run

30 Burpees