CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Every 3 Minutes on the 3 Minutes Complete…
8 Reps of Reverse Grip Bench Press for Load
See video below for reverse grip bench press demonstration. Loads should be moderate today and we should be focused on control.
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Daily Conditioning W.O.D. – 15 Minutes (Checkmark)
1 to 10 to 1 (Set of 10 Once)
Barbell Bicep Curls (45/35) with a partner
Partner 1 Does 1, Partner 2 Does 1, Partner 1 Does 2, Partner 2 Does 2…and so on up to 10 and back to 1.
We’re revisiting an old bicep burn out workout we did earlier this year that ended up needing a lot more time than we had initially planned for. Our reverse grip bench press will do a great job targeting upper chest and triceps which will leave us just needing the biceps to finish off. This pyramid should do the trick.
Step 1 and Step 2 athletes may consider utilizing a trainer bar or led pipe if they plan on going all the way to 10 and back down to 1. They may also considering stopping their pyramid between 6 – 8 and then coming back down.
These types of strength sessions are very effective but for newer and less conditioned athletes, the risk of developing rhabdo is possible. BE SMART.
Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 30 Minutes of…
250/200 Meter Ski or Row
20 Double Kettlebell Gorilla Cleans (35s/20s)
15 Double Kettlebell Dead Stop Bent Over Row (35s/20s)
10 Double Kettlebell Bridged Bottom to Top Alternating Chest Press (35s/20s)
Today’s 30-minute AMRAP is all about sustainable strength endurance, full-body control, and posture under fatigue . You’ll move at a steady pace with moderate loads, but the demand comes from maintaining position, grip, and breathing across every movement.
Each round should take around 4–6 minutes , giving you 5–7 rounds total if you move consistently. The goal is to keep heart rate elevated but steady — not sprinting, not resting long. This one rewards composure, quality, and staying efficient through tension.
The Ski Erg sets your aerobic tone and primes your posterior chain.
The Double Kettlebell Gorilla Cleans challenge your hips and lats while building strong, explosive pulls.
The Double Kettlebell Dead Stop Rows train back strength, posture, and anti-rotation — critical for shoulder health and pulling balance.
The Bridged Chest Press ties it together with trunk engagement, glute activation, and pressing strength through a stable midline.
This workout develops total-body work capacity — the ability to stay under load for extended time while maintaining good positions and controlled breathing.
Step 1: 15s/10s
Step 2: 20s/15s
Step 3: Same as RX
Step 5: 55s/35s