CrossFit Republic – CrossFit 🇺🇸 Join Us in Honoring Those Who Gave the Ultimate Sacrifice 🇺🇸 This May, CrossFit Republic is partnering with Ruck ‘N’ Run to honor fallen U.S. Service Members who gave their lives while actively serving our nation. We’re taking on the 18.68 Challenge to pay tribute, raise awareness, and give back. All proceeds from this mission and the “In Their Honor” shirts will go to the In Their Honor Fund, providing assistance to the families of the fallen. The Challenge Distance: 18.68 miles in May Why 18.68? Memorial Day was first observed on May 30, 1868. Movements: 200 reps each of the following movements by the end of May: Hand Release Push-Ups Jumping Jacks Mountain Climbers (4-count) Bodyweight Squats Burpees (6-count) Complete your mission by completing all reps of the designated movements, rucking (carrying weight), running, or a combination of both. Modify as needed—this challenge is...Read more

CrossFit Republic – CrossFit Daily Strength – 10 Minutes (3 Rounds for weight) Front Squats (3 Sets of 1) Before reading on, this week, I need you to add 5lbs to your 1RM and calculate your percentages off of that number. For example: If your 1RM is 225, add 5 to make it 230. After that, calculate your percentages using that number. Set 1: 1 @ 70% Set 2: 1 @ 80% Set 3: 1+ @ 85% That last set of 1+ at 85% will be a great challenge today as we add that 5lbs pad to our 1RM. Make sure to get mentally prepared for a lot of focus within that set and give yourself that goal rep amount ahead of time in order to maximize the max effort stimulus intended in that set. Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Reps) Complete as many reps as possible...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight) Every 2 Minutes on the 2 Minute Complete… 1 Hang Power Clean + 1 Power Clean Starting heavy and staying heavy, build to a heavy complex for the day. Score all five rounds. Today is a great opportunity to work your mechanics under a heavier load. Our EMOM format keeps us on track but also adds a level of urgency to lifting that doesn’t allow us to get in our own heads before a lift. Daily Conditioning W.O.D. – 18 Minutes (Time) For time: 30 Toes to Bar 15 Power Cleans 24 Toes to Bar 12 Power Cleans 18 Toes to Bar 9 Power Cleans 12 Toes to Bar 6 Power Cleans 6 Toes to Bar 3 Power Cleans RX+: 185/125 RX: 155/105 Intermediate: 135/95 Scaled: 95/65 Athletes, to complete this workout, you must be able...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 8 Heavy Push Presses (From the rack) Building in weight as you go. Score all 5 sets. Today’s strength is also a challenge of muscular endurance and barbell cycling in the front rack. During these sets, it is crucial that you keep a close bar path to your frontal plan (face) in order to maintain balance and mitigate any unnecessary energy expended. Use the fast and strong drive our of the dip to put as much energy upwards as possible. Remember, no redipping! Daily Conditioning W.O.D. – 15 Minutes (Time) 7 rounds for time of: 7 Single Dumbbell Devil’s Presses (Alternating arms) 100 Meter Single Arm Dumbbell Farmer’s Carry 100 Meters = 330 Feet or (11) 30′ Lengths which means you will end up doing devil’s presses on...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (Time) 30-20-10 reps for time of: Single-arm Russian Kettlebell Swings (Right Arm) Single-arm Russian KettleBell Swings (Left Arm) Kettlebell Goblet Squats 500/400 Meter Row or Ski after Each Full Round RX: 70/53 Intermediate: 53/35 Scaled: 35/25 There is one goal for today’s workout: hang on to the kettlebell for as long as possible. The loading of the kettlebell should allow you to perform at least 10 single-arm swings every time you pick up the bell. The same is true for the goblet squats. Try to hang on for bigger sets, and don’t put the kettlebell down when you get to your set of 10. Aim to complete today’s workout in 10 minutes or less. Beginners or first timers may consider following a 20 – 15 – 10 Rep Scheme at a lower load. In the single-arm Russian...Read more