CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (Weight) 0 – 8 Minutes: 4 Sets of 12 – 15 Double Dumbbell Chest Press with Rotation 8 – 16 Minutes: 4 Sets of 12 – 15 Close Grip Double Dumbbell Bent Over Row 16 – 24 Minutes: 4 Sets of 12 – 15 Dumbbell Tricep Kick Backs Each Side 24 – 32 Minutes: 4 Sets of 20 Seated Alternating Bicep Curls (R/L = 2) () () () () Endurance W.O.D. – 30 Minutes (Time) 2 Rounds for Time… 60/48 Calorie Echo Bike 1000/800 Meter Row 800 Meter Run If unable to run, swap for a 1000/800 Meter Ski and put scaled.Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time) For Time 21 Burpee Box Jump Overs (24/20) 5 Legless Rope Climbs 10 Strict Handstand Push Ups 18 Burpee Box Jump Overs (24/20) 4 Legless Rope Climbs 8 Strict Handstand Push Ups 15 Burpee Box Jump Overs (24/20 in) 3 Legless Rope Climbs 6 Strict Handstand Push Ups 12 Burpee Box Jump Overs (24/20 in) 2 Legless Rope Climbs 4 Strict Handstand Push Ups 9 Burpee Box Jump Overs (24/20 in) 1 Legless Rope Climb (15 ft) 2 Strict Handstand Push Ups Legless Rope Climb Modifications – 1:1 Regular Rope Climbs or Half Regular Rope Climbs – 1:1 Half Legless Rope Climbs – 3:1 Ring Rows (15, 12, 9, 6, 3) – 3:1 Rope Pulls (15, 12, 9, 6, 3) Burpee Box Over Modifications – Reduce Height of Box – Burpee Plate Overs – Burpee Box...Read more

CrossFit Republic – CrossFit The Barbell Games Team Fitness Competition 2025 Thank you to everyone who has helped me drive this train for The Barbell Games Team Fitness Event 2025! Your support has been absolutely crucial in getting this thing accomplished and I can’t thank you enough for your time and energy. I’ve extended registration a week and will definitely need help getting this thing to the finish line and meeting my goal for team registrations. Every share, every comment, every like makes a difference in the visibility of the posts. If you’re interested in volunteering, we definitely need those too. I’ve put a link for registration, volunteering, and the FB page below. Send it all to whoever you deem appropriate. Thank you again. Tons of love for you all. Sponsors: Phat Muscle Project, Junk Brands, Corey Stephens Photography, Lifestacks, and Barbell Voodoo Registration Here Volunteer Here Facebook Event Page...Read more

CrossFit Republic – CrossFit Volunteers Needed! What is Lift Up a Child Lift Up a Child is a strength-based fitness challenge combining high-intensity WODs and Olympic lifting. It’s designed to test your limits while giving back to children in need. The Why Behind Lift Up a Child Every lift, every rep, and every dollar raised makes a difference. 100% of proceeds go to CASA of Southwest Missouri, ensuring more children in foster care have the support they deserve. If you have the time and ability, please consider clicking the link below to find out where you can extend some support for this incredible competition. You’ll be really happy you did. SignUpGenius – Mobile Daily Conditioning W.O.D. – 21 Minutes (4 Rounds for reps) 4 Rounds for Total Reps In a 4 Minute Window Complete: 30/24 calorie Row or Ski 20 Toes-to-Bars Max Alternating Kettlebell Snatches (53/35) Rest 1 minute after...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 27 – 30 Minutes (AMRAP – Rounds and Reps) 5 Rounds for Total Rounds and Reps As Many Rounds and Reps as Possible in 3 Minutes of… Buy In: 250/200 Meter Row/Ski 12/10 Calorie Bike 12 Hang Power Cleans (95/65) 10 Lateral Bar Over Burpees Rest 3 minutes between efforts. Keep track of the rounds and reps of each AMRAP. Add all the rounds together and add all the reps together. That will be the score you enter. You will not create “accomplished” rounds out of reps across the 5 separate AMRAPs. The machine is just a buy in and worth nothing. RX+: 115/85 Intermediate: 75/55 Scaled: 45/35 Beginner: Single Dumbbell Alternating Hang Power Clean Chest to Bar Pull Up Scales – 1:1 Any variation of a pull up – 1:1 Ring Row If we have a massive Saturday...Read more