CrossFit Republic – CrossFit 25.1 (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. Rx’d: (Ages 16-54) ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell Teenagers 14-15: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell Masters 55+: ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell Scaled: (Ages 16-54) ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell Scaled Teenagers 14-15: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbell Scaled Masters 55+: ♀ 10-lb (5-kg) dumbbell ♂ 20-lb (10-kg) dumbbellQUICK START Start standing tall with your back to the dumbbell. At “go,” turn around and perform 3 burpees over the dumbbell. Next, perform 3 dumbbell hang clean-to-overheads. Then, perform 30 feet of walking lunges (15...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro – Session 32 Minutes (3 Rounds for weight) 0 – 8 Minutes: 4 Sets of 12 Reverse Grip Bench Press (Score weight of the 4th set) 8 – 16 Minutes: 4 Sets of 15 Seated Banded Close Grip Underhand Pull Down (You can sit on the floor or a bench. Stay closer to the rig for a more aggressive targetting of the biceps). No score. Just get a pump. 16 – 24 Minutes: 4 Sets of 15 Overhead Dumbbell Tricep Extensions (Score weight of dumbbell on 4th set) 24 – 32 Minutes: 1 Set of 1 to 10 to 1 (Pyramid) Barbell Bicep Curls (45/35) with a partner passing it back and forth as you climb the pyramid. Example: Athlete 1: 1 Bicep Curl, Athlete 2: 1 Bicep Curl, Athlete 1: 2 Bicep Curls, Athlete 2: 2 Bicep Curls and so on until...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… 1 Snatch Pull + 1 Power Snatch *Snatch Pull is completed with long arms. No bend, no pull. *This complex does not need to be unbroken 70%, 75%, 80%, 85%, 90%, 90% of 1RM Power Snatch () Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As Many Rounds as Possible in 3 Minutes of… Buy In: 20 Box Overs (24/20) 12 Pull Ups 9 Power Snatches (115/85) Rest 3 Minutes As Many Rounds and Reps as Possible in 3 Minutes of… Buy In: 20 Box Overs (24/20) 12 Pull Ups 6 Power Snatches (135/95) Rest 3 Minutes As Many Rounds and Reps as Possible in 3 Minutes of… Buy In: 20 Box Overs (24/20) 12 Pull Ups 3 Power Snatches (155/105) Score is total rounds...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 5 Front Squats with 3 Second Pause at the Bottom 60%, 65%, 70%, 70%, 70% Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps in 12 Minutes of… 10 Wall Balls (30/20) 10 Calorie Row or Ski 20 Double Unders 15 Wall Balls (30/20) 15 Calorie Row or Ski 40 Double Unders Intermediate: 20/14 Scaled: 14/10 Beginner: 10/6 Add 5 Wall Balls, 5 Calories, and 20 Double Unders Each Round Until Time Expires Double Under Modification: – Single Unders: 30, 60, 90, 120 (Climb by 30s on singles) – Line Hops: Same as above Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 15/12 Calorie Bike 20 Single Dumbbell...Read more

CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 10 Minutes (AMRAP – Rounds) Every Minute on the Minute Complete… 5 – 10 Burpees (10 is RX) 5 Strict Handstand Push Ups *Score is amount of rounds fully completed. (10 Points = Perfect Score) *Decrease burpee amount so that you’re able to complete all burpees in 30 seconds while maintaining a reasonable heart rate i.e. not sprinting. Intermediate Version 10 Burpees 5 Strict Handstand Pushups with Adjusted Height/Kipping Handstand Push Ups Scaled Version 5-10 Burpees 20 Second Inverted Hold Beginner Version 5-10 Burpees 5 Double Dumbbell Strict Press (Hard but doable weight)Athletes, I’m well aware that this looks like it can be it’s own WOD and very well may spike your heart rate up sufficiently but I’d like to work on gaps in our game that we struggle with without being mid-“traditional” WOD. This workouts sole purpose is to increase your...Read more