CrossFit Republic – CrossFit Daily Strength – 12 Minutes (3 Rounds for weight) Front Squats 5 Reps @ 65% 5 Reps @ 70% 5+ Reps @ 75% 5+ Means 5 plus as many reps you can accomplish past that amount. Athletes, last week, we were able to establish our 1RM Front Squat to kick off this cycle and we’ll be in this for about 12 weeks. During this front squat cycle, it’s important to listen to your body. Strength may vary from day to day and week to week. Strength is influenced by a multitude of variables. As opposed to getting frustrated on some days versus others, start being mindful about the days the squats feel and days that the squat doesn’t feel great. This will help you better manage your training expectations before going into each session Daily Conditioning W.O.D. – 16 Minutes (Time) For time: 400 Meter Run...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday – Fitness for Freedom (AMRAP – Rounds and Reps) 20 minute AMRAP Partner WOD – you go I go (one partner resting, one partner working) 60 cal Echo bike 50 air squats 40 shuttle runs (25’ down and back = 1) 30 burpees Justice and Johanna are giving away a Concept 2 BikeErg! How do you win? Simple 1) Attend Fitness For Freedom March 22nd at the 8am or 9am class at CrossFit Republic. 2) Pledge $5 or more a month towards anti-trafficking in West Africa. How easy is that!?Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 20 Minutes (Time) Part 1 – 15 Minutes – Teams of 2 30 Rounds For Time with a Partner… 1 Squat Clean 1 Hang Squat Clean 1 Thruster Directly Into (After completion of all 30 rounds)… 50/40 Calorie Echo Bike (45 for M/F Team) *Athletes alternate after completion of one full complex. Does not need to be unbroken. RX+: 155/105 RX: 135/95 Masters/Intermediate: 115/85 Scaled: 95/65 Beginner: 75/55 Part 2 – 5 Minutes (2 Rounds for weight) Build to a heavy complex of… 1 Squat Clean 1 Hang Squat Clean 1 Thruster …for the day as a team. Record both weights.Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Shoulder Press (Seated) (Score both dumbbells in last set) 8 – 16 Minutes: 4 Sets of 12 – 15 Wall Leaning Single Arm Dumbbell Lateral Raise (Each Arm. Score one dumbbell in last set) 16 – 24 Minutes: 4 Sets of 12 – 15 Seated Double Dumbbell Front Raises (Score both dumbbells of last set) 24 – 32 Minutes: 4 Sets of 20 Double Dumbbell Shrugs (Score both dumbbells of last set) () () () Daily Endurance W.O.D. – 32 Minutes (8 Rounds for calories) 8 Rounds of… In a 2 Minute window complete… 1 Minute Front Elbow Plank Max Calories Row, Ski, or Bike in remaining time Rest 2 Minutes Athletes, you will start your planks on the 0:00, 4:00, 8:00,...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (6 Rounds for time) Every 5 Minutes on the 5 Minutes Complete… 30/24 Calorie Row/Ski or 24/18 Calorie Bike 15 Toes to Bar 30 Russian Kettlebell Swings (70/55) Intermediate/Masters: 53/35 Scaled: 35/25 *Track and log all 6 rounds Toes to Bar Modifications – 1:1 Ab Mat Sit Ups – 1:1 Knees to Chest, Elbows/Triceps, or Above Waist – 1:1 Toes as High as Possible – 1:1 Hanging Strict Knee or Leg Raises – 1:1 Toes to RigRead more