CrossFit Republic – CrossFit Phat Muscle Project Re-Stock! There’s nothing better than a sick pump followed by a perfectly timed protein shake with some creatine…okay maybe that’s an exaggeration. But’s it’s pretty good. Take a look at the shelves and ask any of the coaches if you have any questions about what you see available and how it can be used to supplement and enhance your performance. I’ve personally experienced great results with the #HardToKill pre-workout before my bro-sesh days. The cosmic orange and the unicorn candy are great. Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Bench Press 5 Sets of 3 @ 80%~ of 1RM Athletes, lets get back under the bar today for bench press. We’re going to hit a traditional 5 by 3 today at a heavy load. 80% is the minimum as well as the standard today. If you stick with 80, then...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 3 Reps @ 70% Set 2: 3 Reps @ 80% Set 3 3+ Reps @ 90% Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 3 Minutes of… Buy In: 15/12 Calorie Row or Ski or 12/10 Calorie Bike 12 Bar Facing Burpees 12 Front Squats (115/85) Rest 3 Minutes As Many Rounds and Reps as Possible in 3 Minutes of… Buy In: 15/12 Calorie Row or Ski or 12/10 Calorie Bike 9 Bar Facing Burpees 9 Front Squats (135/95) Rest 3 Minutes As Many Rounds and Reps as Possible in 3 Minutes of… Buy In: 15/12 Calorie Row or Ski or 12/10 Calorie Bike 6 Bar Facing Burpees 6 Front Squats (155/105) RX+: 155/105, 185/125, 205/145 Intermediate: 95/65, 115/105, 135/95 Scaled:...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (2 Rounds for time) Sprint 400 Meters Rest 5 Minutes Sprint 400 Meters Modification: 500/400 Meter Row Sprint or 30/24 Calorie Bike Sprint Today’s strength portion emphasizes explosive power, anaerobic capacity, and muscular endurance through short, high-intensity sprint efforts. You’ll sprint 400 meters as fast as you can, rest for 5 minutes to allow for recovery, and then repeat the effort. This type of training develops the ability to sustain maximal output and improves your overall speed and efficiency. Daily Conditioning W.O.D. – 15 Minutes (Time) For Time 25 – 20 – 15 – 10 – 5 Chest to Bar Pull Ups 10 Shuttle Runs after each round (Down and Back is 1) – Cones are 25′ Apart – 10:00-15:00; closer to 8:00 for advanced athletes. – First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+. –...Read more

CrossFit Republic – CrossFit Daily Strength – 15 Minutes (5 Rounds for weight) Push Jerks (Heavy Day) (From the Rack) 5 – 5 – 5 – 5 – 5 Start heavy and stay heavy for today’s 5 sets of 5 push jerks. You’ll want to start at about 70% of your 1RM. From there, you can move up until you find a loading that feels like your stopping point. You can build tremendous strength working proper form and mechanics at 80%-85% of your 1RMs. Record all 5 sets. () Daily Conditioning W.O.D. – 12 Minutes (Time) 5 Rounds for Time… 5 Push Jerks (185/125) 15 Toes to Bar RX+: 205/145 Intermediate: 155/105 Scaled: 135/95 Beginner: 95/65 – Push Jerks in :20 – :30 – Toes to Bar in :30 – :45 – Athletes this is a fast moving work out – Minimal rest time built in – Move quick, transition...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 30 Minutes (Time) For Time… Buy In: 800 Meter Run Then 8 rounds of: 20 Single Dumbbell Hang Power Cleans (50/35) (10 Reps on one arm and then switch for 10 on the other) 30 Double Unders Buy Out 800 Meter Run Modify Run with 1000/800 Meter Row/Ski or 60/48 Calorie Bike RX+/Competitor: See Bottom of Description Intermediate 800 Meter Run Then 8 rounds of: 20 Single Dumbbell Hang Power Cleans (35/25) (10 Reps on one arm and then switch for 10 on the other) 30 Double Unders Buy Out: 800 Meter Run Modify Run with 1000/800 Meter Row/Ski or 60/48 Calorie Bike Scaled Buy In: 600 Meter Run Then 8 rounds of: 20 Single Dumbbell Hang Power Cleans (25/15) 30 Single Unders Buy Out: 600 Meter Run Modify Run with 750/600 Meter Row/Ski or 50/40 Calorie Bike 50/40 Beginner:...Read more