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 The Barbell Games Team Fitness Competition 2025 registration is officially! As any of the staff members about ideas for people if you’re looking to put together a team. We can always call upon potential outside competitors if necessary! Link to Sign Up: https://myfitevent.com/TheBarbellGamesTeamComp2025 Link to Volunteer: https://forms.gle/t8h3N1A3YNKw6XDG7 Daily Skill W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete… 30 Double Unders 30 Foot Handstand Walk Cones are 30 feet apart 6 Points Total Intermediate: 3 Wall Walks Scaled: 60 Foot Bear Crawl Double under practice is okay today but stop around the 30 second mark to give yourself time to knock out the skill work. Reduce handstand walk distance if needed for the RX athletes looking to practice.The next couple days will be a lot of volume and load. Today is meant to just focus on some basic skills while...Read more

CrossFit Republic – CrossFit The Barbell Games Team Fitness Competition 2025 registration is officially live! Ask any of the staff members about ideas for people if you’re looking to put together a team. We can always call upon potential outside competitors if necessary! Link to Sign Up: https://myfitevent.com/TheBarbellGamesTeamComp2025 Link to Volunteer: https://forms.gle/t8h3N1A3YNKw6XDG7 Daily Skill W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete… 30 Double Unders 30 Foot Handstand Walk Cones are 30 feet apart 6 Points Total Intermediate: 3 Wall Walks Scaled: 60 Foot Bear Crawl Double under practice is okay today but stop around the 30 second mark to give yourself time to knock out the skill work. Otherwise, 45 Singles. Reduce handstand walk distance if needed for the RX athletes looking to practice. Athletes may also do 30 wall facing shoulder taps as an alternative scale to practice controlThe next couple...Read more

CrossFit Republic – CrossFit The Barbell Games Team Fitness Competition 2025 registration is officially! As any of the staff members about ideas for people if you’re looking to put together a team. We can always call upon potential outside competitors if necessary! Link to Sign Up: https://myfitevent.com/TheBarbellGamesTeamComp2025 Link to Volunteer: https://forms.gle/t8h3N1A3YNKw6XDG7 Daily Skill W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete… 30 Double Unders 30 Foot Handstand Walk Cones are 30 feet apart 6 Points Total Intermediate: 3 Wall Walks Scaled: 60 Foot Bear Crawl Double under practice is okay today but stop around the 30 second mark to give yourself time to knock out the skill work. Reduce handstand walk distance if needed for the RX athletes looking to practice.The next couple days will be a lot of volume and load. Today is meant to just focus on some basic skills while...Read more

CrossFit Republic – CrossFit The Barbell Games Team Fitness Competition 2025 registration is officially live! Ask any of the staff members about ideas for people if you’re looking to put together a team. We can always call upon potential outside competitors if necessary! Link to Sign Up: https://myfitevent.com/TheBarbellGamesTeamComp2025 Link to Volunteer: https://forms.gle/t8h3N1A3YNKw6XDG7 Daily Skill W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete… 30 Double Unders 30 Foot Handstand Walk Cones are 30 feet apart 6 Points Total Intermediate: 3 Wall Walks Scaled: 60 Foot Bear Crawl Double under practice is okay today but stop around the 30 second mark to give yourself time to knock out the skill work. Otherwise, 45 Singles. Reduce handstand walk distance if needed for the RX athletes looking to practice.The next couple days will be a lot of volume and load. Today is meant to just focus on...Read more