CrossFit Republic – CrossFit Bring a Friend Free Saturday WOD – 24 Minutes (AMRAP – Rounds) Every Minute on the Minute Complete the Following Work… Minute 1: 12/10 Calorie Bike or 15/12 Calorie Ski Only if all out of Bikes Minute 2: 15 Kettlebell Swings (70/55) Minute 3: 12 Shuttle Runs (30 Feet) (D/B = 2) Minute 4: 15 Toes to Bar *Score is amount of rounds completed as prescribed/ 24 is a perfect score. Athletes, our Saturdays have been jam packed and if that’s the case today, we can get into small groups of 3 to 4 and start at different station of this EMOM in order to ensure we don’t run out of equipment. Due to the shuttle runs, ensure that dumbbells are not in the middle of the gym floor. This EMOM is designed to work on some challenging movements under fatigue. If you need to enhance...Read more

CrossFit Republic – CrossFit 25.1 (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. Rx’d: (Ages 16-54) ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell Teenagers 14-15: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell Masters 55+: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell Scaled: (Ages 16-54) ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell Scaled Teenagers 14-15: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell Scaled Masters 55+: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbellQUICK START Start standing tall with your back to the dumbbell. At “go,” turn around and perform 3 burpees over the dumbbell. Next, perform 3 dumbbell hang clean-to-overheads. Then, perform 30 feet of walking lunges (15...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Session 32 Minutes (3 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Reverse Grip Bench Press (Score weight of the 4th set) 8 – 16 Minutes: 4 Sets of 15 Seated Banded Close Grip Underhand Pull Down (You can sit on the floor or a bench. Stay closer to the rig for a more aggressive targetting of the biceps). No score. Just get a pump. 16 – 24 Minutes: 4 Sets of 15 Overhead Dumbbell Tricep Extensions (Score weight of dumbbell on 4th set) 24 – 32 Minutes: 1 Set of 1 to 10 to 1 (Pyramid) Barbell Bicep Curls (45/35) with a partner passing it back and forth as you climb the pyramid. Example: Athlete 1: 1 Bicep Curl, Athlete 2: 1 Bicep Curl, Athlete 1: 2 Bicep Curls, Athlete 2: 2 Bicep Curls and so on until...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 1 Snatch Pull + 1 Power Snatch *Snatch Pull is completed with long arms. No bend, no pull. *This complex does not need to be unbroken 70%, 75%, 80%, 85%, 90%, 90% of 1RM Power Snatch () Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As Many Rounds as Possible in 3 Minutes of… Buy In: 20 Box Overs (24/20) 12 Pull Ups 9 Power Snatches (115/85) Rest 3 Minutes As Many Rounds and Reps as Possible in 3 Minutes of… Buy In: 20 Box Overs (24/20) 12 Pull Ups 6 Power Snatches (135/95) Rest 3 Minutes As Many Rounds and Reps as Possible in 3 Minutes of… Buy In: 20 Box Overs (24/20) 12 Pull Ups 3 Power Snatches (155/105) Score is total rounds...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 5 Front Squats with 3 Second Pause at the Bottom 60%, 65%, 70%, 70%, 70% Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps in 12 Minutes of… 10 Wall Balls (30/20) 10 Calorie Row or Ski 20 Double Unders 15 Wall Balls (30/20) 15 Calorie Row or Ski 40 Double Unders Intermediate: 20/14 Scaled: 14/10 Beginner: 10/6 Add 5 Wall Balls, 5 Calories, and 20 Double Unders Each Round Until Time Expires Double Under Modification: – Single Unders: 30, 60, 90, 120 (Climb by 30s on singles) – Line Hops: Same as above Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 15/12 Calorie Bike 20 Single Dumbbell...Read more