CrossFit Republic – CrossFit

Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)

Front Squats

Set 1: 3 Reps @ 70%

Set 2: 3 Reps @ 80%

Set 3 3+ Reps @ 90%

Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 3 Minutes of…

Buy In: 15/12 Calorie Row or Ski or 12/10 Calorie Bike

12 Bar Facing Burpees

12 Front Squats (115/85)

Rest 3 Minutes

As Many Rounds and Reps as Possible in 3 Minutes of…

Buy In: 15/12 Calorie Row or Ski or 12/10 Calorie Bike

9 Bar Facing Burpees

9 Front Squats (135/95)

Rest 3 Minutes

As Many Rounds and Reps as Possible in 3 Minutes of…

Buy In: 15/12 Calorie Row or Ski or 12/10 Calorie Bike

6 Bar Facing Burpees

6 Front Squats (155/105)

RX+: 155/105, 185/125, 205/145

Intermediate: 95/65, 115/105, 135/95

Scaled: 75/55, 95/65, 115/105

Beginner: 45/35, 75/55, 95/65

Score is your total rounds and repetitions. Add all your rounds together, then add all your repetitions together. Do not create rounds out of the spare repetitions.

Endurance W.O.D. – 25 Minutes (Time)

5 Rounds for Time of…

20 Single Kettlebell Goblet Squats (55/35)

10 Burpees

20 Single Kettlebell Goblet Reverse Lunges (R/L=2) (55/35)

10 Burpees

RX+: 70/55

Intermediate: 40/30

Scaled: 35/20

*For the burpees, stand to full extension at the top with arms overhead making sure the feet leave the ground in the jump. Shoulders MUST be over the hips when you come to standing.

– Goblet Squats in :45 Seconds

– Burpees in :30 Seconds

– Goblet Reverse Lunges in :60 Seconds

– Burpees in :30 Seconds