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 Coach and Athlete Preparation for this Workout Coaches, there are A LOT of movements today. Programming like this is out of character for me but I was inspired by the Monster Games 2021 team workout “Poseidon” which originally had double unders in part 2 but I had removed since we already visited that movement this week. Focus your warm ups on general upper body (Lat) engagement which will help on both the gymnastics and olympic lifts. Tailor your specific warm up towards the Snatch and Overhead Squat. Give all the athletes enough time to get inverted and on rings or at least find their appropriate scaling options. Athletes, I’m aware we’ve been upside down and pressed this week but handstand work is very different than a walk or barbell press. Do your best to find some challenges in your modifications for this workout that are different...Read more

CrossFit Republic – CrossFit Coach and Athlete Preparation for this Workout Coaches, there are A LOT of movements today. Programming like this is out of character for me but I was inspired by the Monster Games 2021 team workout “Poseidon” which originally had double unders in part 2 but I had removed since we already visited that movement this week. Focus your warm ups on general upper body (Lat) engagement which will help on both the gymnastics and olympic lifts. Tailor your specific warm up towards the Snatch and Overhead Squat. Give all the athletes enough time to get inverted and on rings or at least find their appropriate scaling options. Athletes, I’m aware we’ve been upside down and pressed this week but handstand work is very different than a walk or barbell press. Do your best to find some challenges in your modifications for this workout that are different...Read more

CrossFit Republic – CrossFit Coach and Athlete Preparation for this Workout Coaches, there are A LOT of movements today. Programming like this is out of character for me but I was inspired by the Monster Games 2021 team workout “Poseidon” which originally had double unders in part 2 but I had removed since we already visited that movement this week. Focus your warm ups on general upper body (Lat) engagement which will help on both the gymnastics and olympic lifts. Tailor your specific warm up towards the Snatch and Overhead Squat. Give all the athletes enough time to get inverted and on rings or at least find their appropriate scaling options. Athletes, I’m aware we’ve been upside down and pressed this week but handstand work is very different than a walk or barbell press. Do your best to find some challenges in your modifications for this workout that are different...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Double Dumbbell Chest Press with Twist (Score last set both dumbbell weights) 8 – 16 Minutes: 4 Sets of 12 Single Dumbbell Pullover (Score last set dumbbell weight) 16 – 24 Minutes: 4 Sets of 12 Banded Seated Tricep Extensions (No score just note heaviest band color for yourself) 24 – 32 Minutes: 4 Sets of 12 Banded PVC Bicep Curl (No score just note heaviest band color for yourself) () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 minutes of… 10 Burpees 10 Air Squats 10 Push Ups 10 Abmat Sit Ups 50 Meter Farmers Carry (70s/55s) 50 Meters would be just to side walk and back but it is just over 150...Read more