CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Front Squats (From the Rack) (5 Sets) 2 – 2 – 2 – 2 – 2 “3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up 80 – 85% of your 1RM across all sets. Log all 5 sets today. Athletes, this low rep amount should not be mistaken for easy. Our load is heavy today with a tempo variation that will force you to spend a lot of time under tension. My percentage guidance is a recommendation but utilize this time to have a challenging squat session that works for you and how your body is feeling. Daily Conditioning W.O.D. – “Karen” – 15 Minutes Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Intermediate: 14/10 Scaled: 10/6 With a running clock, complete the 150 repetitions as fast as...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Front Squats (From the Rack) (5 Sets) 2 – 2 – 2 – 2 – 2 “3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up 80 – 85% of your 1RM across all sets. Log all 5 sets today. Athletes, this low rep amount should not be mistaken for easy. Our load is heavy today with a tempo variation that will force you to spend a lot of time under tension. My percentage guidance is a recommendation but utilize this time to have a challenging squat session that works for you and how your body is feeling. Daily Conditioning W.O.D. – “Karen” – 15 Minutes Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Intermediate: 14/10 Scaled: 10/6 With a running clock, complete the 150 repetitions as fast as...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Front Squats (From the Rack) (5 Sets) 2 – 2 – 2 – 2 – 2 “3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up 80 – 85% of your 1RM across all sets. Log all 5 sets today. Athletes, this low rep amount should not be mistaken for easy. Our load is heavy today with a tempo variation that will force you to spend a lot of time under tension. My percentage guidance is a recommendation but utilize this time to have a challenging squat session that works for you and how your body is feeling. Daily Conditioning W.O.D. – “Karen” – 15 Minutes Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Intermediate: 14/10 Scaled: 10/6 With a running clock, complete the 150 repetitions as fast as...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Front Squats (From the Rack) (5 Sets) 2 – 2 – 2 – 2 – 2 “3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up 80 – 85% of your 1RM across all sets. Log all 5 sets today. Athletes, this low rep amount should not be mistaken for easy. Our load is heavy today with a tempo variation that will force you to spend a lot of time under tension. My percentage guidance is a recommendation but utilize this time to have a challenging squat session that works for you and how your body is feeling. Daily Conditioning W.O.D. – “Karen” – 15 Minutes Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Intermediate: 14/10 Scaled: 10/6 With a running clock, complete the 150 repetitions as fast as...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Front Squats (From the Rack) (5 Sets) 2 – 2 – 2 – 2 – 2 “3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up 80 – 85% of your 1RM across all sets. Log all 5 sets today. Athletes, this low rep amount should not be mistaken for easy. Our load is heavy today with a tempo variation that will force you to spend a lot of time under tension. My percentage guidance is a recommendation but utilize this time to have a challenging squat session that works for you and how your body is feeling. Daily Conditioning W.O.D. – “Karen” – 15 Minutes Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Intermediate: 14/10 Scaled: 10/6 With a running clock, complete the 150 repetitions as fast as...Read more