CrossFit Republic – CrossFit CrossFit Open – 25.3 (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes RX WOMEN 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch RX MEN: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch SCALED WOMEN: Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg) SCALED MEN: Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg) 25.3 Notes (RX/Scaled) QUICK START Athletes start behind the 60/55-inch (152/139-cm) line, facing the wall. At “go,” turn around and perform 5 wall walks. Then, complete 50 calories on the rower. Then, move back to the wall and complete 5 wall walks. Then, complete 25 deadlifts using the first weight (heaviest). Then, move back to the wall and complete 5...Read more

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