CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 35 Minutes (Time) 3 Rounds for Time with a Partner 100 Double Unders 80 Pull Ups 60 Wall Balls 20/14 40/30 Calorie Bike M/F = 35 Calories RX+: 30/20 and Chest to Bar Pull Ups RX/Intermediate/Masters: 20/14 Scaled: 14/10 Intermediate Version 80 Double Unders 60 Pull Ups 40 Wall Balls (20/14) 40/35/30 Calorie Bike (M/M M/F, F/F) Scaled Version 150 Single Unders 60 Ring Rows 40 Wall Balls 14/10 35/30/25 Calorie Bike (M/M, M/F, F/F)Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for reps) 32 Minutes 0 – 8 Minutes: 4 Sets of 10 – 12 Heavy Double Dumbbell Bench Press (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 16 – 20 Single Arm Dumbbell Flys (8 – 10 Each Side) (Score one dumbbell) 16 – 24 Minutes: 4 Sets of 16 – 20 Alternating Crossbody Underhand Arm Raises (8 – 10 Each Side) (Score one dumbbell) 24 – 32 Minutes: 12 – 15 Double Dumbbell Squeeze Press (Score both dumbbells) () () () Daily Endurance W.O.D. – 30 Minutes (Time) For Time 5 Rounds 30 Arms Only Bike Arm Pushes (R/L=1) 20 Hand Release Push Ups 30/24 Calorie Ski 20 Ab Mat Sit Ups Instead of a calorie amount today for the arms only bike, athletes will just count their arm pushes as R/L = 1...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Squats (From the Rack) 3 Reps @ 65% 3 Reps @ 65% 3 Reps @ 70% 3+ Reps @ 80% For your last set of 3+ @ 80%, athletes should shoot for 6 – 10 Reps. It’s a best practice to pick a rep goal before beginning the set to give yourself something to push to or past. Daily Conditioning W.O.D. – 12 Minutes (Time) 5 Rounds For Time 2 Rope Climbs 6 Sandbag Cleans over the shoulder 150/100 Intermediate: 100/70 Scaled: 70/30 Rope Climbs – RX+: 2 Legless Rope Climbs – Half Rope Climb – 3:1 Rope Pulls – 3:1 Ring Rows – 2:1 Strict Pull Ups (Banded if needed) Daily Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 5 –...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Squats (From the Rack) 3 Reps @ 65% 3 Reps @ 65% 3 Reps @ 70% 3+ Reps @ 80% For your last set of 3+ @ 80%, athletes should shoot for 6 – 10 Reps. It’s a best practice to pick a rep goal before beginning the set to give yourself something to push to or past. Daily Conditioning W.O.D. – 12 Minutes (Time) 5 Rounds For Time 2 Rope Climbs 6 Sandbag Cleans over the shoulder 150/100 Intermediate: 100/70 Scaled: 70/30 Rope Climbs – RX+: 2 Legless Rope Climbs – Half Rope Climb – 3:1 Rope Pulls – 3:1 Ring Rows – 2:1 Strict Pull Ups (Banded if needed) Daily Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 5 –...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 15 Toes to Bar 12 Box Overs (24/20) 9 Push Jerks (155/105) RX+: 185/125 Intermediate: 135/95 Scaled: 95/65 Toes to Bar Scale – Toes as High as Possible – Knees to Chest, Arms, or Above Hips – Ab Mat Sit Ups – Toes to Rig – Hanging Knee Raises Beginner 12 Ab Mat Sit Ups or Toes to Rig 9 Box Step Overs 20/16 6 Double Dumbbell Push Jerks or Push PressRead more