CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time 60 Toes to Bar 200 Meter Run Together 90 Thrusters (95/65) 400 Meter Run Together 120 Double Unders 800 Meter Run Together 120 Double Unders 400 Meter Run Together 90 Thrusters (95/65) 200 Meter Run Together 60 Toes to Bar RX+: 115/85 Intermediate: 75/55 Scaled: 45/35 Run Modification – Reduce Distance – Row, Ski, or Bike Until Partners Return from Run or… – Bike: 30/24, 42/34, 60/48 Calories as a Team (Scale) Toes to Bar Modification – Toes to Target Height – Knees to Chest, Waist, Above Hips – Strict Hanging Leg or Knee Raise – Toes to Rig – Ab Mat Sit Ups Double Unders – 150 Singles – 150 Line Hops Teams of 2 – Same Distance Run – ⅔ of Rep Amounts Team of 1 – Same Distance...Read more

CrossFit Republic – CrossFit Daily Bro-Sesh Bodybuilding W.O.D. – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 8 – 10 Heavy Double Dumbbell Bench Press (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 8 – 10 Alternating Double Dumbbell Chest Flys (8 – 10 Each Arm) (Score both dumbbells) 16 – 24 Minutes: 4 Sets of 10 – 12 Crossbody Dumbbell Tricep Extension Lying on Bench (10 – 12 Each Arm) (Score One Dumbbell) 24 – 32 Minutes: 3 Sets of 7 – 7 – 7 Double Dumbbell Bicep Curls (Simultaneously) (7 Bottom to ½ Way, 7 ½ to Top, 7 Full) (Score both dumbbells) () () () Endurance W.O.D. – 30 Minutes (Time) For time: 1000/800 Meter Ski 800 Meter Run 500/400 Meter Ski 400 Meter Run 250/200 Meter Ski 200 Meter Run Run Modification: 1000/800, 500/400, 250/200 Meter Row Today’s workout...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 @ 70% Set 2: 5 @ 75% Set 3: 5+ @ 80% Athletes, the weights are moving up and that 5+ is still where the gains are made. A lot of people are getting strong with this cycle and most of it has to do with simply not being overworked. Sometimes volume of weight and reps on the body can do more damage than good so make sure to take advantage of the opportunities to get quality strength work in when it arises. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As many rounds and reps as possible in 12 minutes of… 6 Ring Dips 6 Front Squats (135/95) RX+: 165/115 Intermediate: 115/85 Scaled: 95/65 Beginner: 75/55 On a 12 minute clock, perform 6 Ring Dips then 6...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) For Time 48 Pull Ups 48 Box Overs (24/20) 24 Bar Muscle Ups 48 Alternating Dumbbell Hang Power Snatches (50/35) 24 Burpee Pull Ups 48 Box Overs (24/20) 12 Burpee Bar Muscle Ups Intermediate Version 48 Pull Ups 48 Box Overs (24/20) 24 Chest to Bar Pull Ups 48 Alternating Dumbbell Hang Power Snatches (50/35) 24 Burpee Pull Ups 48 Box Overs (24/20) 12 Burpee Chest to Bar Pull Ups Scaled Version 48 Ring Rows 48 Box Overs (20/16) 24 Pull Ups 48 Alternating Dumbbell Hang Power Snatches (35/25) 24 Burpee Ring Rows 48 Box Overs (20/16) 12 Burpee Pull Ups Beginner Version 48 Ring Rows 48 Box Overs (20/16) 24 Jumping Pull Ups (Finger Tips Can be touching the bar) 48 Alternating Dumbbell Hang Power Snatches (25/15) 24 Burpee Ring Rows 48 Box Overs (20/16)...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (AMRAP – Rounds) Every 2 Minutes on the 2 Minutes for 5 Rounds Complete… 20 Mountain Climbers (4 Count) 5 Strict Handstand Push Ups RX+: 8 Strict Handstand Push Ups Athletes, I know the mountain climbers seems a little random in here but I wanted to get the heart rate slightly up, shoulders fatigued, and core fatigued before the complex skilled strength work to help us focus on our form. This also will help us knock out 100 reps of our Ruck N’ Run Challenge 😀 Strict Handstand Push Up Modification – Reduce Range of Motion with Ab Mats under Head – Strict Pike Push Ups on Box – Strict Pike Push Ups – Double Dumbbell Strict Press (Hard but doable weight) Reduce the reps of mountain climbers if you’re not getting at least 30 seconds of rest between sets....Read more