CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes (5 Sets) Complete the Following Complex… 3 Deadlifts + 3 Power Cleans (Unbroken) Build to a heavy complex for the day. Today, this strength portion was designed to test posterior chain muscular endurance across a long and explosive complex. With unbroken sets, maintaining engagement through the shoulders, back, and hips will carry you through until the end. Work hard and build heavy. Record all 5 sets. Daily Conditioning W.O.D. – 15 Minutes (Time) For Time 15 – 12 – 9 Deadlifts (185/125) 30′ Handstand Walk Power Cleans (185/125) 30′ Handstand Walk *The 15 – 12 – 9 rep scheme only applies to deadlifts and cleans. RX+: (205/145) *Cones 15′ Apart (Down and Back for 30′) Today’s workout is hard hitting triplet with a heavy barbell and a lot of...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 60% 1RM Set 2: 5 Reps @ 70% 1RM Set 3: 5+ Reps @ 80% 1RM This week, we’re back to the top of our line up for the Front Squat cycle with a 3 by 5 (5+ on the last set) building up in weight since the first time we did this rep scheme. As you progress through this front squat cycle, it’s important to remember that the gains are made in that last set of max effort in each session. If you’re never giving yourself a challenging goal or pushing yourself to get there, you’re cheating yourself and barring yourself from the results you’ve been looking for in your strength gains. Daily Conditioning W.O.D. – 15 Minutes (Time) 5 Rounds for Time of… 12 Chest to Bar...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy complex of… 1 Push Jerk + 1 Split Jerk (From the rack) Athletes, instead of set percentages today, I’d like to do a traditional build up to push some limits and get a heavy stimulus on our shoulders before the METCON. I know this says build to a heavy but I’d like you to also dial in your form, especially in the split jerk which is a very limiting movement for many people. With that said, you should complete at least 5 sets of the full complex to ensure you’re getting quality technical work in today as well. If you struggle with the split jerk and are experiencing diminishing returns on the movement, turn this into 2 push jerks still building to a heavy. It will just be considered scaled today. Daily Conditioning W.O.D. –...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) 3 Rounds for Time 500/400 Meter Row or Ski 100 Meter Double KB or DB Farmer’s Carry 400 Meter Run 100 Meter Sandbag Carry Farmers Carry: Dumbbells @ 2x50s/35s Kettlebells @ 2x53s/35s Sandbag RX: 150/100 Intermediate: 100/70 Scaled: 70/30 RX+: KB 70s/53s Intermediate: KB 40s/30s Scaled: KB 35s/25s If unable to run, then row or ski 500/400 metersRead more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 15 Minutes (Time) Teams of 2 Splitting Work However Desired For Time… 15 Front Squat (135/95) 180′ Shuttle Run (Cones 30′ Apart) 12 Cleans (155/105) 180′ Shuttle Run (Cones 30′ Apart) 15 Front Squats (155/105) 180′ Shuttle Run (Cones 30′ Apart) 12 Cleans (185/125) 180′ Shuttle Run (Cones 30′ Apart) 12 Front Squats (185/125) 180′ Shuttle Run (Cones 30′ Apart) 9 Cleans (205/145) 180′ Shuttle Run (Cones 30′ Apart) 12 Front Squats (205/145) 180′ Shuttle Run (Cones 30′ Apart) 9 Cleans (225/155) 180′ Shuttle Run (Cones 30′ Apart) *Cleans may be power or squat RX+: 15 Front Squat 185/125 12 Clean: 205/145 15 Front Squat 205/145 12 Clean 225/155 12 Front Squat 225/155 9 Clean 255/175 12 Front Squat 255/175 9 Clean 275/185 Intermediate: 15 Front Squat 115/85 12 Clean: 135/95 15 Front Squat 135/95 12 Clean 155/105 12...Read more