CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy 3-Rep Power Snatch for the day (Touch ‘N’ Go) Strong first pull, aggressive hip extension, quick pull under, and a stable catch in a partial squat. Maintaining a neutral spine, keeping the bar close to the body, and driving through the heels are also crucial for a successful and safe lift. If an athlete wants to work on technical form today with little to no weight, I always recommend it. I spent 1 year on a PVC pipe before transitioning to a barbell. () Daily Conditioning W.O.D. – 14 Minutes (AMRAP – Rounds and Reps) As Many Round and Reps as Possible (AMRAP) in 14 minutes of… 15/12 Calorie Row 15 Toes to Bar 15 Power Snatches (95/65) Intermediate: 75/55 Scaled: 45/35 Beginner: 16 Alternating Dumbbell Snatches or 15 Slamballs (30/20) Toes to Bar Modification...Read more

CrossFit Republic – CrossFit No Endurance Option Today Athletes, due to the importance of having a coach assessing movement standards and managing of today’s logistics, there will be no endurance option. There is no hiding from the sled today. Enjoy. Daily Strength W.O.D. – 12 Minutes (2 Rounds for time) Sled Pushes 2 Sets of 50 Meter Sled Pushes for Time RX: 180/135 Intermediate: 135/90 Scaled: 90/45 Beginner: No weight, just sled Score both times. Athletes, two separate efforts today with some rest between each effort. These are both sprint attempts. Big extension of the legs driving those knees up and extending the back planted leg hard into the ground. Keep the spine neutral with either arms straight or bent. Hands higher on the handles is easier than lower. Daily Conditioning W.O.D. – 15 Minutes (Time) 6 Rounds for Time of… 18/14 Calorie Row or Ski 30′ Sandbag Carry (Any...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 80% Set 3: 1+ Reps @ 90% Athletes, this is the last session that we’ll be pushing close to our previous 1RMs for a squatting session. Next week will be a deload week where we hit some big but boring sets at light weight. Daily Conditioning W.O.D. – 16 Minutes (8 Rounds for time) 8 Rounds for Total Time 30′ Double Kettlebell Front Rack Walking Lunge (53s/35s) 4 Ring Muscle Ups Rest 30 seconds between efforts *Cones 30′ Apart: Lunge full distance with no turn around. Kettlebell Levels: RX+: 70s/53s Intermediate: 40s/30s Scaled: 35s/20s Beginner: 25s/15s Gymnastics Levels: Intermediate : 4 Bar Muscle Ups or Burpee Chest to Bar Pull Ups Scaled: 4 Burpee Pull Ups Beginner: 4 Burpee Ring Rows or Strict...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 24 Minutes (AMRAP – Rounds) Every 3 Minutes for 8 Rounds Complete… Even Minutes (0:00, 6:00, 12:00, 18:00): 15 Hang Power Cleans (115/85) 45 Double Unders Odd Minutes (3:00, 9:00, 15:00, 21:00): 45 Double Unders 15/12 Calorie Row or Ski or 12/10 Calorie Echo Bike Score is rounds complete. Perfect score of 8. RX+: 135/95 Intermediate: 95/65 Scaled: 75/55 Beginner: 45/35 or Med Ball Clean Double Under Modification – 60 Single Under – 60 Line Hops – 60 Bike Pedal Evolutions – 60 Run in Place Singles ()Read more

CrossFit Republic – CrossFit June Athlete of the Month Late to Wodify but still relevant! Our June Athlete of the Month! Name: David Tucker Hometown: Republic, MO Age: 44 1. When did you first start training at CrossFit Republic and what brought you to CFR? I started training at CFR last May. So, it has been one year since I started. I needed a life change, and I needed to improve my health due to high blood pressure and basically just getting fat. Lol 2. Tell us about your sports & fitness background: I played basketball in high school and in college. I have been an athlete my whole life and I was used to working out with a coach type of setting, so CrossFit was right up my alley. 3. How did you first get exposed to CrossFit? I was told about CrossFit initially from Michael Battle, but I...Read more