CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) 50/40 Calorie Echo Bike or 1000/800 Meter Row or Ski 50 Toes to Bar 50 Kettlebell Swings (55/35) Rest 3 Minutes 40 Toes to Bar 40 Kettlebell Swings (55/35) 40/32 Calorie Echo Bike or 750/600 Meter Row or Ski Rest 3 Minutes 30 Kettlebell Swings (55/35) 30/24 Calorie Echo Bike or 500/400 Meter Ski or Row 30 Toes to Bar Score is total time it takes to accomplish the work. RX+: 70/55 Intermediate: 40/30 Scaled: 35/25 Toes to Bar – Knees to Chest, Waist, or Arms – Toes to Rig – Ab Mat Sit Ups – Strict Hanging Knee or Leg Raise to Waist LevelRead more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Barbell Z Press (Seated Strict Press From the Rack) 5 Sets of 5 Athletes, with the legs out of the equation, this will demand a lot from your upper body and core. Don’t anticipate the same result as a standing strict press in this position. Enjoy. () Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 12 Minutes of… 10 Handstand Push-Ups 10 Alternating Single Dumbbell Overhead Lunges In Place (R/L = 2) (50/35) Athletes, switch arms as needed. There is no obligation to use both arms within a set of 10 lunges. Handstand push ups are meant to be accomplished kipping but can be strict if that’s the only way you know how to do them. Athletes who do not have handstand push ups, perform...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (6 Rounds for weight) Every 2:30 on the 2:30 complete (Total of 6 Sets)… 1 Hang Squat Clean + 1 Squat Clean 70%, 70%, 75%, 75%, 80%, 80-85% of Squat Clean 1RM As always, these percentages are general guidance for a solid training session with the intended stimulus of achieving heavy sets of the complex. If you’re feeling good, go heavier. If you’re feeling tired, go lighter. Record all sets. Daily Conditioning W.O.D. – 10 Minutes (Time) For Time 5 Squat Cleans (135/95 lb) 50 Double-Unders 4 Squat Cleans (165/115 lb) 40 Double-Unders 3 Squat Cleans (185/125 lb) 30 Double-Unders 2 Squat Cleans (205/145 lb) 20 Double-Unders 1 Squat Clean (225/155 lb) 10 Double-Unders RX +: 155/105, 185/125, 225/155, 245/165, 275/185 Intermediate: 115/85, 135/95, 155/105, 185/125, 205/ 145 Scaled: 75/55, 95/65, 115/85, 135/95, 155/105 Double Unders Modification – 75, 60,...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday Workout – 24 Minutes (6 Rounds for reps) Every 4 Minutes on the 4 Minutes Complete… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 15 Deadlifts (135/95) Max Hang Power Cleans (135/95) RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 75/55Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday Workout – 24 Minutes (6 Rounds for reps) Every 4 Minutes on the 4 Minutes Complete… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 15 Deadlifts (135/95) Max Hang Power Cleans (135/95) RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 75/55Read more