CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Teams of 3, complete as many rounds and reps as possible of… 1000/700m Ski Erg 80 Box Overs (24/20) 60 Deadlifts (205/145) 40 Power Cleans (205/145) 20 Push Jerks (205/145) One athlete will be working at a time. RX+: 225/155 Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 MMF: 900 Meters FFM: 800 Meters Teams of Two MM: 700 Meters FF: 500 Meters MF: 600 Meters ONLY if all out of ski ergs, use rowers.Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Teams of 3, complete as many rounds and reps as possible of… 1000/700m Ski Erg 80 Box Overs (24/20) 60 Deadlifts (205/145) 40 Power Cleans (205/145) 20 Push Jerks (205/145) 10 Meters = 1 Rep One athlete will be working at a time. RX+: 225/155 Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 MMF: 900 Meters FFM: 800 Meters Teams of Two MM: 700 Meters FF: 500 Meters MF: 600 Meters ONLY if all out of ski ergs, use rowers.Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Teams of 3, complete as many rounds and reps as possible of… 1000/700m Ski Erg 80 Box Overs (24/20) 60 Deadlifts (205/145) 40 Power Cleans (205/145) 20 Push Jerks (205/145) 10 Meters = 1 Rep One athlete will be working at a time. RX+: 225/155 Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 MMF: 900 Meters FFM: 800 Meters Teams of Two MM: 700 Meters FF: 500 Meters MF: 600 Meters ONLY if all out of ski ergs, use rowers.Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Teams of 3, complete as many rounds and reps as possible of… 1000/700m Ski Erg 80 Box Overs (24/20) 60 Deadlifts (205/145) 40 Power Cleans (205/145) 20 Push Jerks (205/145) 10 Meters = 1 Rep One athlete will be working at a time. RX+: 225/155 Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 MMF: 900 Meters FFM: 800 Meters Teams of Two MM: 700 Meters FF: 500 Meters MF: 600 Meters ONLY if all out of ski ergs, use rowers.Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 Minutes – 8 Minutes: 4 Sets of 10 (R/L = 1) Top Down Alternating Kettlebell Bench Press 8 Minutes – 16 Minutes: 4 Sets of 15 Kettlebell Deficit Push Ups (Hands on bell not handle unlike video below) 16 Minutes – 24 Minutes: 4 Sets of 12 Low to High Double Dumbbell Flys (Standing) 24 Minutes – 32 Minutes: 2 Rounds of 90 Pyramid Kettlebell Horn Curls Coaches and athletes, for these kettlebell horn curls, you will set up 5 kettlebells in increasing weight. You will start with your lightest kettlebell and perform 10 horn curls. After you complete the set of 10, you will move on to the next kettlebell and perform 10 reps. You will continue this until you make it all the way to your heaviest kettlebell and perform 10 reps....Read more