CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (3 Rounds for weight) Bench Press 3 Sets of 3 Reps @ 65 – 75% (Warm Up) 2 Sets of 3 Reps @ 85% 1 Sets of 3 Reps @ 90% Score the 3 working sets (2 at 85% and 1 at 90%) Daily Bro-Sesh Bodybuilding W.O.D. – 16 Minutes (2 Rounds for weight) Part 1 – 8 Minute Time Cap Straight Through… 12 Heavy Double Dumbbell Tricep Extensions (Lying down) 24 Light Double Dumbbell Tricep Extensions (Lying down) (Same Time) 10 Heavy Double Dumbbell Tricep Extensions (Lying down) 20 Light Double Dumbbell Tricep Extensions (Lying down) (Same Time) 8 Heavy Double Dumbbell Tricep Extensions (Lying down) 16 Light Double Dumbbell Tricep Extensions (Lying down) (Same Time) Part 2 – 8 Minute Time Cap Straight Through… 12 Heavy Double Dumbbell Hammer Curls (Seated)(Same Time) 24 Light Double Dumbbell Hammer Curls...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Strict Press (Heavy Day) 5 – 5 – 5 – 5 – 5 (5 Sets of 5) Hit 5 heavy sets of 5 reps of strict press today working up in weight or staying at the same heavy weight across the board. Score is total today so no leaving anything in reserve for your last set. You must start and stay heavy. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 12 Lateral Bar Over Burpees 9 Push Press (115/85) 6 Bar Muscle Ups RX+: 155/105 and Ring Muscle Ups Intermediate: 95/65 and Chest to Bar Pull Ups Scaled: Kipping Pull Up Variations Beginner: Ring Rows Athletes, between the burpee and push press, there are plenty of opportunities to “push” in this workout regardless of whether...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For Time 3 Rounds 20 Single Kettlebell Sumo Deadlift High Pull (55/35) 40 Toes to Bar 120 Double Unders RX+: 70/55 Scaled: 35/25 Beginner: 25/15 Double Under Scaling – 180 Singles – 180 Line Hops – 120 Plate Hops Toes to Bar Scaling – Toes to Target – Knees to Chest – Hanging Knee Raises (Above Hips) (Strict or Kipping) – Suit Cases or V Ups – Toes to Rig – Ab Mat Sit Ups Scaled Version 3 Rounds 20 Sumo Deadlift High Pulls 40 Hanging Knee Raises 180 Single Unders Beginner Version 3 Rounds 20 Sumo Deadlift High Pulls 40 Ab Mat Sit Ups 120 Single Unders or Line HopsRead more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 65% 1RM Set 2: 3 Reps @ 75% 1 RM Set 3: 1+ Reps @ 85% 1RM Athletes, just like the last two weeks, the set of “1+” should be a true max effort at that weight. It’s best to pick a goal rep amount and do your best to get there. If you get there and you’re feeling good, don’t stop. That’s the time to dig deep for a bigger set and surpass what you originally wanted. This is crucial for both mental and physical growth. Mobility Areas of Focus for the Front Squat – Thoracic Spine – Shoulders – Hips – Ankles Daily Conditioning W.O.D. – 15 Minutes (5 Rounds for calories) Every 3 Minutes (for 15 Minutes Total (5 Rounds)) Perform: 20 Unbroken Wall Balls 20/14...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Bring a Friend Free Saturday As Many Rounds and Reps as Possible in 25 Minutes of… 500/400 Meter Ski 20 Alternating Single Dumbbell Hang Power Snatches (50/35) 500/400 Meter Row 20 Single Dumbbell Overhead Lunges (R/L=2) (50/35) 30/24 Calorie Bike only if all out of rowers and ski ergs. RX+: 70/50 Intermediate: 40/30 Scaled: 35/25 Athletes can use whichever arm they’d like for the single arm dumbbell lunges but it would be smart to work both arms in into the workout to ensure equal work. Modify the over head lunges with a single arm front rack lunge or a weightless lunge.Read more