CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Buy In: 6 Rope Climbs 10 Rounds (5 Each Partner): 50 Double Unders 10 30′ Shuttle Runs (Down and Back = 2) 3 Squat Cleans (increasing weights per round) Buy Out: 6 Rope Climbs (split as needed) RX+: 185/125, 205/145, 225/155, 255/175 , 275/185 (Bonus Option: Legless Rope Climbs) RX: 155/105, 185/125, 205/145, 225/155, 255/175 Intermediate: 135/95, 155/105, 185/125, 205/145, 225/155 Scaled: 75/55, 95/65, 115/85, 135/95, 155/105 Beginner: Same weight all rounds (staying light working on mechanics) Rope Climb Modification: – 1:1 Half Rope Climbs – 12 Rope Walks (See Video) – 18 Feet Assisted Rope Pull Ups (See Video) – 18 Box Assisted Rope Pull Ups (See Video) – 18 Toe Assisted Rope Pull Ups (See Video) () () () ()Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (3 Rounds for weight) 0 – 8 Minutes: 4 Sets of 6 – 8 Heavy Barbell Floor Press (Coming off the rig on low J Hooks) (For extra challenge, keep your legs straight out and not bent) (Score last set) 8 – 16 Minutes: 4 Sets of 10 – 12 Supinated Barbell Rows (Score last set) 16 – 24 Minutes: 4 Sets of 10 – 12 Tempo Barbell Curls (3 Seconds Up, 3 Seconds Down) (Score last set) 24 – 32 Minutes: 4 Sets of 10 – 12 Barbell Tricep Push Ups (On rig) (No score) (Adjust height of barbell as needed based on difficulty) () () Endurance Functional Bodybuilding W.O.D. – 30 Minutes (Time) 3 Rounds for Quality and Time 250/200 Meter Ski 20 Double Kettlebell Floor Press (35s/25s) 250/200 Meter Row 20 Inverted Barbell Row 250/200...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Strict Press (From the rack) 4 Sets of 5 Reps Start heavy and stay heavy. Build in weight as you go. Score is sum total (Record all 4 sets). Daily Conditioning W.O.D. – 16 Minutes (AMRAP – Rounds) Every Minute on the Minute (4 Rounds) Complete… Minute 1: 8 Push Press (155/105) (From the floor) Minute 2: 12 Box Jumps (30/24) Minute 3: 15 Toes to Bar Minute 4: 20/16 Calorie Row or Ski Score is each movement completed within time frame given (16 Total Points) RX+: 185/125 Intermediate: Minute 1: 8 Push Press (135/95) (From the floor) Minute 2: 12 Box Jumps (24/20) Minute 3: 15 Toes to Bar or Kipping Hanging Knee Raises Minute 4: 20/16 Calorie Row or Ski Scaled/Beginner: Minute 1: 8 Push Press (95/65) (From the floor) Minute 2: 12 Plate...Read more

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