CrossFit Republic – CrossFit Daily Gymnastics Strength W.O.D. – 10 Minutes (5 Rounds for reps) Every 2 Minutes on the 2 Minutes Complete… Max Set of Strict Pull Ups Score is total reps completed (5 Rounds) Athletes, if you don’t have at least 5 unbroken strict pull ups, here are some options to get the most out of this opportunity to get some strict pulling work in during this portion: – Strict Banded Pull Ups (Something hard but doable that you could get 5 or more with on each set) – Strict Seated Pull Ups with Barbell – Strict Seated Pull Ups with Rings – Strict Seated Banded PVC Pull Downs (Challenging Resistance) – Ring Rows (As close to parallel with the ground as possible) For any of the scales above, if you find yourself within a set and you underestimated yourself, only work for about :45 Seconds and then...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight) Front Squats (Maintenance) 5 Sets of 10 @ 50% of 1RM Athletes, after this week, we will have 4 more weeks of the front squat cycle and then test in July. Following the front squat cycle, we will be moving into a shoulder press cycle (strict and from the rack) to start building our strength in the press. For today, focus on moving the bar smooth and well at this light-moderate load. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Rep as Possible in 12 Minutes of… 200 Meter Run 10 Alternating Barbell Front Rack Forward Lunges (135/95) (R/L=2) 10 Hand Release Push Ups Intermediate: 95/65 Scaled: 75/55 Beginner: 45/35 Competitor/RX+ (Do not expect a handstand push up specific warm up from the coach) 200 Meter Run 10 Alternating...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 35 Minutes (Time) For Time: 5,000/4,000m Row, 5,000/4,000m Ski, or 220/180 Calorie Bike Every 3 Minutes [Starting @ 0:00]: 15 Abmat Sit Ups RX+: 10 Toes to Bar Intermediate Version 4,000/3,200m Row, 4,000/3,200m Ski, or 190/150 Calorie Bike Every 3 Minutes [Starting @ 0:00]: 15 Abmat Sit Ups Scaled Version 3,000/2400m Row, 3,000/2,4000m Ski, or 140/115 Calorie Bike Every 3 Minutes [Starting @ 0:00]: 15 Abmat Sit UpsRead more

CrossFit Republic – CrossFit Daily Strength and Conditioning – Team W.O.D. The team workout will be in teams of two and on a 30 minute running clock. The strength portion will consist of 12 minutes of working to a heavy unbroken complex as a team of what you will find below. Both teammates will rest and reset for 3 minutes in preparation for the second part of the workout which will be a 15 minute AMRAP. Daily Strength Team W.O.D. – 12 Minutes (2 Rounds for weight) Build to a heavy complex as a team of… 3 Unbroken Hang Power Cleans The first hang power clean must start from the top, meaning, the athlete picks up the bar to a full standing positions and commences their hang power clean from the top. Rest 3 Minutes Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) Starting on the 15:00…...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro-Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Seated Double Dumbbell Arnold Press (Score both dumbbells of last set) 8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Standing Upright Rows (Score both dumbbells of last set) 16 – 24 Minutes: 4 Sets of 12 – 15 Double Dumbbell Standing Front Raises (Score both dumbbells of last set) 24 – 32 Minutes: 4 Sets of 12 – 15 Double Dumbbell Standing Lateral Raises (Score both dumbbells of last set) For the upright rows, lateral raises, and front raises, both dumbbells raise at the same time. () Daily Endurance W.O.D. (Functional Bodybuilding) – 30 Minutes (Time) For Time and Quality Complete… 4 Rounds of… 250/200 Meter Row 12 Alternating Double Kettlebell Bottom Up Press (Standing) (35s/25s) (R/L=2) 250/200 Meter Ski 12 Single...Read more