CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 24 Minutes (6 Rounds for weight) 6 3-Minute Rounds with 1 minute rest in between efforts of… 5 Squat Snatches 15 Bar Facing Burpees 5 Overhead Squats (First rep can be a squat snatch) Rest 1 Minute Build in weight as you go. The intent of this workout isn’t speed today although the clock will add an element of urgency to each of our rounds. The goal here is to see how well we can move weight in complex movements like the squat snatch and overhead squat under fatigue. Athletes have the ability to challenge themselves with their own weight build up to find those capabilities or limitations. Athletes, if you’re struggling with the squat snatch, you may utilize the power snatch. Keep in mind that the best way to practice squat snatches if you’re having a hard time landing...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 20 minutes of: 30 Burpees 20 Kettlebell Swings (55/35) 10 50-foot shuttle runs (25 feet out and 25 feet back) RX+: 70/55 Intermediate: 40/30 Scaled: 35/25 Today’s workout is a longer-duration grind. Use this workout as an opportunity to move, get the blood flowing, and have some fun. If this is a normal training day, treat it as such and get after it. Choose a weight for the kettlebell swings that allows you to complete the reps in 2 sets or less. Scaling Reduce the loading of the kettlebell. To reduce the total volume of the workout, reduce the duration to 10-15 minutes. To reduce the complexity of the burpees, perform up-downs. For the kettlebell swings, reduce the range of motion to Russian...Read more

CrossFit Republic – CrossFit Daily Team W.O.D. – 25 Minutes – Teams of 2 (Two Parts) (AMRAP – Rounds and Reps) 25 MINUTE RUNNING CLOCK Part 1 – 15 Minutes As Many Rounds and Reps as Possible of… 10 Squat Cleans 20 Toes to Bar 10 Push Jerks 20 Toes to Bar RX: Round 1: 135/95 RX+: 155/105 Round 2: 155/105 RX+: 185/105 Round 3: 185/125 RX+: 205/145 Round 4: 205/145 RX+: 225/155 Round 5: 225/155 RX+: 245/165 Round 6: 245/165 RX+: 255/175 Round 7: 255/175 RX+: 275/185 Intermediate Round 1: 95/65 Round 2: 115/85 Round 3: 135/95 Round 4: 155/105 Round 5: 185/125 Round 6: 205/145 Round 7: 225/155 Scaled Round 1: 45/35 Round 2: 75/55 Round 3: 95/65 Round 4: 115/85 Round 5: 135/95 Round 6: 155/105 Round 7: 185/125 Toes to Bar Modification – Toes as High as Possible – Knees to elbows, triceps, chest, or above...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Bench Press 5 Sets of 3 Bench Press 80%, 80%, 80%, 85%, 85% – 90% Daily Bodybuilding Bro Sesh – 12 Minutes (2 Rounds for weight) Part A – 5 Minutes Dumbbell weight stays the same unless you need to drop weight. Curls are performed simultaneously. Minute 1: 12 – 15 Double Dumbbell Wide Curl Minute: 12 – 15 Double Dumbbell Hammer Curl Minute 3: 12 – 15 Double Dumbbell Drag Curl Minute 4: 12 – 15 Double Dumbbell Reverse Curl Minute 5: 12 – 15 Double Dumbbell Straight Curl Rest 2 Minutes… Part B (Starting on the 7:00) – 5 Minutes Start heavy at weight 1 and work down in weight to weight 5 Minute 1: 12 – 15 Single Dumbbell Overhead Tricep Extension (Weight 1) Minute: 2: 12 – 15 Single Dumbbell Overhead Tricep...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 24 Minutes (6 Rounds for reps) For Max Reps Every 4 Minutes on the 4 Minutes for 6 Rounds Complete… 15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski 10 Deadlifts (185/125) In Remaining Time: Max Chest to Bar Pull Ups RX+: 225/155 Intermediate: 155/105 Scaled: 135/95 Beginner: 95/65 Chest to Bar Pull Up Modification – Regular Kipping Pull Ups – Banded Kipping Pull Ups or Banded Kipping Chest to Bar Pull Ups – Jumping Pull Ups – Strict Pull Ups (Regular or Banded) – Ring RowsRead more