CrossFit Republic – CrossFit Daily Strength and Conditioning – Team W.O.D. Athletes, this workout will be performed in teams of 2 and is a 30 minute workout with two parts. The clock will stay rolling so once the first 15 minutes is up, you will go directly into the next section 15 minutes without pause or rest. Part 1 – 15 Minutes (2 Rounds for weight) In teams of 2, each athlete builds to a heavy unbroken complex of… 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats *add up total weight for both athletes of best completed sets (you cannot only do part of the complex and count it. Must be an unbroken complex. Part 2 – 15 Minutes (AMRAP – Rounds and Reps) As many rounds + reps as possible in 15 minutes of… 12 Deadlifts 115/85 9 Overhead Squats 115/85 6 Hang Power Snatches 115/85 *Athletes...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (Weight) 0 – 8 Minutes: 4 Sets of 12 Close Grip Barbell Bench Press (Hands on smooth part of barbell) (Score heaviest load) 8 – 16 Minutes: 4 Sets of 10 Supinated Strict Pull Ups 16 – 24 Minutes: 4 Sets of 12 PVC Banded Tricep Press Down 24 – 32 Minutes: 4 Sets of 12 Lying Double Dumbbell Bicep Curls (Simultaneously) (Score both dumbbells) Athletes, for the strict pull ups, you’re good to use bands if needed. Don’t immediately resort to ring rows if you’re interested in different challenge today. Consider decreasing reps if needed. Sets do not need to be unbroken. Seated barbell pull ups are also a good scale for this today. () () () Daily Endurance W.O.D. – 30 Minutes (Time) For Time 5 Rounds 10 Push Ups (Regular) 30 Second Side Plank on Elbow...Read more

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