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 30 minutes of… 10 Burpees 10 Air Squats 10 Push Ups 10 Abmat Sit Ups 50 Meter Double KB Farmers Carry (70s/55s) 50 Meters would be just to side walk and back but it is just...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

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

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

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