CrossFit Republic – Master’s Workout of the Day (Time) 25 Hang Power Cleans 25/19 Calories Bike 5 Rope Pulls 20 Hang Power Cleans 20/16 Calories Bike 5 Rope Pulls 15 Hang Power Cleans 10/8 Calories Bike 5 Rope Pulls ()Read more

CrossFit Republic – CrossFit Bench Press (Daily Strength W.O.D. – 15 Minutes Bench Press 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today) Daily Body Building Bro Sesh – 16 Minutes (4 Rounds for reps) 16 Minutes Minute 1: 40 Seconds Max Reps Double Dumbbell Curl (Same Time) (25s/15s) Minute 2: 40 Seconds Max Reps Overhead Single Dumbbell Tricep Extension (50/35) Minute 3: 40 Seconds Max Reps Reverse Grip Bent Over Row (95/65) Minute 4: 40 Seconds Max Max Rep Alternating Cross Body Toe Touches I provided some “RX” weights for direction regarding how the weight should feel whether you go lighter or heavier to achieve the stimulus. Score is total reps but don’t sacrifice form and quality for a score. Each time through is a round. Keep a rolling count. You will enter 4 scores for...Read more

CrossFit Republic – CrossFit Bench Press (Daily Strength W.O.D. – 15 Minutes Bench Press 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today) Daily Body Building Bro Sesh – 16 Minutes (4 Rounds for reps) 16 Minutes Minute 1: 40 Seconds Max Reps Double Dumbbell Curl (Same Time) (25s/15s) Minute 2: 40 Seconds Max Reps Overhead Single Dumbbell Tricep Extension (50/35) Minute 3: 40 Seconds Max Reps Reverse Grip Bent Over Row (95/65) Minute 4: 40 Seconds Max Max Rep Alternating Cross Body Toe Touches I provided some “RX” weights for direction regarding how the weight should feel whether you go lighter or heavier to achieve the stimulus. Score is total reps but don’t sacrifice form and quality for a score. Each time through is a round. Keep a rolling count. You will enter 4 scores for...Read more

CrossFit Republic – Master’s Workout of the Day (Time) 25 Hang Power Cleans 25/19 Calories Bike 5 Rope Pulls 20 Hang Power Cleans 20/16 Calories Bike 5 Rope Pulls 15 Hang Power Cleans 10/8 Calories Bike 5 Rope Pulls ()Read more

CrossFit Republic – CrossFit Bench Press (Daily Strength W.O.D. – 15 Minutes Bench Press 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today) Daily Body Building Bro Sesh – 16 Minutes (4 Rounds for reps) 16 Minutes Minute 1: 40 Seconds Max Reps Double Dumbbell Curl (Same Time) (25s/15s) Minute 2: 40 Seconds Max Reps Overhead Single Dumbbell Tricep Extension (50/35) Minute 3: 40 Seconds Max Reps Reverse Grip Bent Over Row (95/65) Minute 4: 40 Seconds Max Max Rep Alternating Cross Body Toe Touches I provided some “RX” weights for direction regarding how the weight should feel whether you go lighter or heavier to achieve the stimulus. Score is total reps but don’t sacrifice form and quality for a score. Each time through is a round. Keep a rolling count. You will enter 4 scores for...Read more