CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 27 – 30 Minutes (AMRAP – Rounds and Reps) 5 Rounds for Total Rounds and Reps As Many Rounds and Reps as Possible in 3 Minutes of… Buy In: 250/200 Meter Row/Ski 12/10 Calorie Bike 12 Hang Power Cleans (95/65) 10 Lateral Bar Over Burpees Rest 3 minutes between efforts. Keep track of the rounds and reps of each AMRAP. Add all the rounds together and add all the reps together. That will be the score you enter. You will not create “accomplished” rounds out of reps across the 5 separate AMRAPs. The machine is just a buy in and worth nothing. RX+: 115/85 Intermediate: 75/55 Scaled: 45/35 Beginner: Single Dumbbell Alternating Hang Power Clean Chest to Bar Pull Up Scales – 1:1 Any variation of a pull up – 1:1 Ring Row If we have a massive Saturday...Read more

CrossFit Republic – CrossFit CrossFit Open – 25.2 (22.3 repeat) (Time) 12 Minute Time Cap For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg) Scaled: ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg) ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg) Foundations: 21 bent-over rows 42 jumps 21 thrusters 18 jumping pull-ups 36 jumps 18 thrusters 15 jumping chest-to-bar pull-ups 30 jumps 15 thrusters ♀ 35-lb (15-kg) barbell ♂ 45-lb (20-kg) barbell *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 – 15 Double Dumbbell Incline Bench Press (Using 2 – 3 45lbs Plates Stacked Under One Side of Bench) 8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Incline Chest Flys 16 – 24 Minutes: 4 Sets of 12 -15 Double Dumbbell Incline Bicep Curls 24 – 32 Minutes: 4 Sets of 12 – 15 Double Dumbbell Incline Tricep Extension *Score the last set of each movement. Count both dumbbells in each score. () () () () Daily Endurance W.O.D. – 30 Minutes (Time) For Time Row 2000/1600 Meters Row 500/400 Meters Row 2000/1600 Meters Rest 5 Minutes Between Efforts Score is time on the clock after the last row. If all out of rowers, ski. THIRD OPTION – GOAT Workout – 20...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (Weight) Every Minute on the Minute Complete… Odd Minutes: 1 Split Jerk (From the Rack) Even Minutes: 3 Push Jerks (From the Rack) At 80% of 1 RM Split Jerk. If you don’t have a split jerk 1RM perform this at 80% of your 1 RM Push Jerk. If you shoulders arent feeling it today after the last two days of training, lower the weight and work on mechanics. Great day to do so. Daily Conditioning W.O.D. – 15 Minutes (Time) 2 Rounds for Time 100 Double Unders 50 Shoulder to Overhead (95/65) 25 Toes to Bar RX+: 135/95 Intermediate: 75/55 Scaled: 45/35 Toes to Bar – 1:1 Knees to Elbows, Chest, or Above Hip Crease – 1:1: Ab Mat Sit Ups – 1:1: Strict Hanging Knee or Leg Raise – 1:1 Toes to Rig Double Unders – 150 Single...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) 10 Rounds for Time (with a Partner) 30′ Handstand Walk (Cones 30 Feet Apart) 5 Snatches (155/105) (Power or Squat) 7 Ring Muscle-Ups 30′ Handstand Walk (Cones 30 Feet Apart) RX+: 185/125 Intermediate: 135/95 Scaled: 95/65 Beginner: 75/55 Handstand Walk – 3 Wall Walks = 30 Foot Handstand Walk – 6 Half Wall Walks = 30 Foot Handstand Walk – 60 Foot Bear Crawl Ring Muscle Ups – 1:1 Bar Muscle Ups – 1:1 Burpee Pull Up – 1:1 Ring Row + Ring Dip Athletes, this workout is high compounding volume and high skill. Break up the work however you’d like. The barbell weight should be heavy today but not so heavy that you severely risk speed. Despite the challenging nature of all of these movements, they’re built with a rep amount that should allow you...Read more