CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (Weight) Find a 1 rep max front squat in preparation for our squat cycle. Athletes, the front squat is a staple movement in our sport and the foundation of many other movements that we seek to progress like the squat clean, thruster, and even the wall ball. This lift requires upper and mid-back mobility (thoracic), shoulder mobility, hip mobility, and ankle mobility. Front Squat (Log Here for Metrics Tracking) Daily Conditioning W.O.D. – 7 Minutes (Time) For Time… 9 – 7 – 5 Front Squats (From the Floor) (205/145) Bar Muscle Ups RX+: 225/155 Intermediate/Masters: 185/125 Scaled: 135/95 Bar Muscle Up Modifications – 1:1 Burpee Chest to Bar Pull Ups – 1:1 Burpee Pull Ups – 1:1 Burpee Ring Row Athletes, this is a quick workout to close out squats today and work on some heavy weight from the floor...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (6 Rounds for reps) Every 2:30 on the 2:30 for 15 Minutes Complete the following complex (unbroken)… 2 Hang Power Snatches + 1 Power Snatch 70%, 75%, 80%, 80%, 85%, 85 – 90% of your 1RM Power Snatch With a heavier load, our barrier for entry into the touch and go power snatch will be two hang power snatches that will for us to really focus on driving underneath the bar after maximizing hip extension with patience long arms. Be sure to be mindful with your mechanics in the hang so that they translate well to the final power snatch that you’ll be hitting under some fatigue. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 12 Minutes of… 12 Lateral Bar Over Burpees 9 Power Snatches (115/85) 6 Handstand...Read more

CrossFit Republic – CrossFit Christopher R. Walsh End of Watch – March 16, 2020 Christopher R. Walsh Officer Christopher Ryan Walsh, “Tiffer,” 32, of Springfield, MO, was killed in the line of duty early Monday morning, March 16, 2020. He was called upon to respond to a situation that only a select few could ever have the courage and fortitude to handle. Without hesitation and through an uncommon valor, Chris ran into peril to put himself in between a danger and the people of his community that he so dearly cared for and swore his life to protect. Chris was a loving husband to his bride Sheri Walsh, who he loved for more than half his life, and a caring father of his daughter Morgan Walsh. Chris was a model of the quiet courage and a sincere humility that his nation, community, and family was blessed to have and saddened...Read more

CrossFit Republic – CrossFit CrossFit Open – 25.3 (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes RX WOMEN 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch RX MEN: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch SCALED WOMEN: Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg) SCALED MEN: Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg) 25.3 Notes (RX/Scaled) QUICK START Athletes start behind the 60/55-inch (152/139-cm) line, facing the wall. At “go,” turn around and perform 5 wall walks. Then, complete 50 calories on the rower. Then, move back to the wall and complete 5 wall walks. Then, complete 25 deadlifts using the first weight (heaviest). Then, move back to the wall and complete 5...Read more

CrossFit Republic – CrossFit CrossFit Open – 25.3 (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes RX WOMEN 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch RX MEN: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch SCALED WOMEN: Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg) SCALED MEN: Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg) 25.3 Notes (RX/Scaled) QUICK START Athletes start behind the 60/55-inch (152/139-cm) line, facing the wall. At “go,” turn around and perform 5 wall walks. Then, complete 50 calories on the rower. Then, move back to the wall and complete 5 wall walks. Then, complete 25 deadlifts using the first weight (heaviest). Then, move back to the wall and complete 5...Read more