CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (2 Rounds for weight) Push Press (Heavy Day) (6 Sets from the Rack) 3 – 3 – 3 – 3* – 3 – 3* Score is 4th and 6th sets of the push pressAthletes, I’ve been giving you percentages in the last few months but today, I want you to start heavy and stay heavy today in a 6 set build up of a heavy set of 3. This should get challenging today. I’ve given you 15 minutes to complete 6 sets which will put you on a crunch. Don’t game the first 2 or 3 sets. When we say “heavy day,” that means your starting weight is NOT a warm up. So coaches, with two movements today, work hard to get them to the rack so they can get their barbell loaded with a heavy weight for that first...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (2 Rounds for weight) Push Press (Heavy Day) (6 Sets from the Rack) 3 – 3 – 3 – 3* – 3 – 3* Score is 4th and 6th sets of the push pressAthletes, I’ve been giving you percentages in the last few months but today, I want you to start heavy and stay heavy today in a 6 set build up of a heavy set of 3. This should get challenging today. I’ve given you 15 minutes to complete 6 sets which will put you on a crunch. Don’t game the first 2 or 3 sets. When we say “heavy day,” that means your starting weight is NOT a warm up. So coaches, with two movements today, work hard to get them to the rack so they can get their barbell loaded with a heavy weight for that first...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Front Squats (From the Rack) (5 Sets) 2 – 2 – 2 – 2 – 2 “3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up 80 – 85% of your 1RM across all sets. Log all 5 sets today. Athletes, this low rep amount should not be mistaken for easy. Our load is heavy today with a tempo variation that will force you to spend a lot of time under tension. My percentage guidance is a recommendation but utilize this time to have a challenging squat session that works for you and how your body is feeling. Daily Conditioning W.O.D. – “Karen” – 15 Minutes Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Intermediate: 14/10 Scaled: 10/6 With a running clock, complete the 150 repetitions as fast as...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Front Squats (From the Rack) (5 Sets) 2 – 2 – 2 – 2 – 2 “3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up 80 – 85% of your 1RM across all sets. Log all 5 sets today. Athletes, this low rep amount should not be mistaken for easy. Our load is heavy today with a tempo variation that will force you to spend a lot of time under tension. My percentage guidance is a recommendation but utilize this time to have a challenging squat session that works for you and how your body is feeling. Daily Conditioning W.O.D. – “Karen” – 15 Minutes Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Intermediate: 14/10 Scaled: 10/6 With a running clock, complete the 150 repetitions as fast as...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Tempo Front Squats (From the Rack) (5 Sets) 2 – 2 – 2 – 2 – 2 “3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up 80 – 85% of your 1RM across all sets. Log all 5 sets today. Athletes, this low rep amount should not be mistaken for easy. Our load is heavy today with a tempo variation that will force you to spend a lot of time under tension. My percentage guidance is a recommendation but utilize this time to have a challenging squat session that works for you and how your body is feeling. Daily Conditioning W.O.D. – “Karen” – 15 Minutes Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Intermediate: 14/10 Scaled: 10/6 With a running clock, complete the 150 repetitions as fast as...Read more