CrossFit Republic – CrossFit

We’ve had a lot of members bring in referrals over the last couple of weeks and figured I’d remind everyone about our referral program!

Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 8 – 10 Alternating Double Dumbbell Bench Press (Each Side) (See Video) (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 8 – 10 Alternating Double Dumbbell Chest Flys (Each Side) (See Video) (Log both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 10 – 12 Double Dumbbell Poliquin Shoulder Raises (See Video) (Log both dumbbells of last set)

24 – 32 Minutes: 4 Sets of 12 – 15 Single Dumbbell Skull Crushers (See Video) (Log dumbbell of last set)

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Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 30 Minutes of…

20/16 Calorie Ski

15 V Ups

20 Barbell Bicep Curls (45/35)

15 Narrow Grip Tricep Push Up

Modify V Ups with Tuck Ups

This is a 30-minute grinder meant to keep you moving at a steady, sustainable pace. Each round balances rowing for cardio, push-ups for pressing stamina, sit-ups for core endurance, and curls for some accessory strength work. None of the movements should push you to failure—think smooth, repeatable sets you can knock out unbroken most of the time. Your job is to find a rhythm early and hold it, keeping transitions quick while managing your breathing. Expect to feel a constant “burn” in the arms and shoulders paired with an elevated heart rate. The goal isn’t redline—it’s building volume, durability, and muscular endurance while maintaining steady output for the full 30 minutes.

Target Range: Aim for 8–12 rounds total. Advanced athletes may push closer to 13–14, while newer athletes should focus on holding consistent movement through 6–8 rounds.

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