CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Deadlifts Build to a heavy set of 8 unbroken deadlifts for the day. This unconventional strength portion today is a test of weight capacity at high volume reps which is different than our typical 1 -5 rep range with these conventional movements. Aim to be around 70 – 80% of your 1RM today. Utilize the time to steadily build up to your first attempt. There is enough time for both a solid build up and a couple attempts. Daily Conditioning W.O.D. – 15 Minutes (Time) 10 Rounds for Time 5 Deadlifts (275/185) 3 Bar Muscle-Ups RX+: 315/225 Intermediate: 225/155 and 3 Chest to Bar Pull Ups Scaled: 155/105 and 3 Pull Ups (Banded, Jumping, Seated with Barbell, Strict) Beginner: 135/95 and Seated Strict Pull Ups with Barbell Stimulus – Lower body pull and then an upper body pull. –...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (8 Rounds for reps) 8 Rounds for Total Reps in 32 minutes 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Wall Ball Shots (20/14) 20 Second Rest RX+ 30/20 Intermediate: 14/10 Scaled: 10/6 Beginner: Wall Ball Thrusters This is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round of consists of 4 exercises (SkiErg, Burpees, Rowing, and Wall Ball Shots) that each last 40 seconds followed by 20 seconds of rest. To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout. Score is the total...Read more

CrossFit Republic – CrossFit Teams of 2 – Three Part Workout Daily Strength and Conditioning Team W.O.D. – Part 1 – 6 Minutes (Time) (0:00 – 6:00) For Time (6 Minutes)… 30 Power Cleans as a Team (Splitting reps however desired) (185/125) Every minute on the minute starting at the 0:00, 6 Bar Facing Burpees (Splitting reps however desired). This ends after Part 1. Remaining time is rest but there will be a minute rest transition starting at the 6:00 mark and Part 2 will start at the 7:00 minute mark. Team of 1: 15 Reps and 3 Bar Facing Burpees RX+: 225/155 Intermediate: 155/105 Scaled: 135/95 Beginner: 95/65 Stimulus – Power clean weight that athletes can easily go back and forth worth one rep at a time – Sprint style with very little rest built into the scheme Daily Strength and Conditioning Team W.O.D. – Part 2 – 6...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro- Sesh – 32 Minutes (Weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Reps of Pausing Double Dumbbell Chest Press (1 Second Pause) (Score both dumbbells of last set) 8 – 16 Minutes: 4 Sets of 12 – 15 Rig Banded Chest Flys (No Score, Just Notes) 16 – 24 Minutes: 4 Sets of 12 – 15 Banded Overhead Tricep Extensions (No Score, Just Notes) 24 – 32 Minutes: 4 Sets of 12 – 15 Reps of Banded Elbows on Knees Bicep Curls (No Score, Just Notes) () () () Endurance W.O.D. – 30 Minutes (Time) 4 Rounds for Time of… 500/400 Meter Ski 40 Extended Flutter Kicks with Medicine Ball (30/20) (R/L=2) 30 Ball Slams (30/20) 20 Medicine Ball Russian Twists (R/L=2) 10 Hip Bridge with Medicine Ball Pull Over (30/20) If all out of ski ergs, row 500/400 meters...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy 3-Rep Power Snatch for the day (Touch ‘N’ Go) Strong first pull, aggressive hip extension, quick pull under, and a stable catch in a partial squat. Maintaining a neutral spine, keeping the bar close to the body, and driving through the heels are also crucial for a successful and safe lift. If an athlete wants to work on technical form today with little to no weight, I always recommend it. I spent 1 year on a PVC pipe before transitioning to a barbell. () Daily Conditioning W.O.D. – 14 Minutes (AMRAP – Rounds and Reps) As Many Round and Reps as Possible (AMRAP) in 14 minutes of… 15/12 Calorie Row 15 Toes to Bar 15 Power Snatches (95/65) Intermediate: 75/55 Scaled: 45/35 Beginner: 16 Alternating Dumbbell Snatches or 15 Slamballs (30/20) Toes to Bar Modification...Read more