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 – CrossFit Daily, Strength, and Endurance W.O.D. – 25 Minutes (5 Rounds for reps) Every minute on the minute for 25 minutes complete: Minute 1: 20 Wall Ball Shots (20/14) Minute 2: 16 Lateral Bar Over Burpees Minute 3: 12 Deadlifts (225/155) Minute 4: Max Ring Muscle Ups Minute 5: Rest RX+: 30/20 Wall Ball, 275/185 Deadlift Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 You should be getting at least 10-15 seconds rest each minute, with the exception of Minute 4. Break up the ring muscle-ups or pull-ups early and often. This will allow you to get more reps during your 1 minute of work, and it will decrease the chance of ripping. One minute is a long time for muscle-ups and pull-ups, so be strategic with your breaks — do not go to failure on Round 1. Stay consistent throughout all 5 rounds. Intermediate option: Every minute on...Read more

CrossFit Republic – CrossFit Daily, Strength, and Endurance W.O.D. – 25 Minutes (5 Rounds for reps) Every minute on the minute for 25 minutes complete: Minute 1: 20 Wall Ball Shots (20/14) Minute 2: 16 Lateral Bar Over Burpees Minute 3: 12 Deadlifts (225/155) Minute 4: Max Ring Muscle Ups Minute 5: Rest RX+: 30/20 Wall Ball, 275/185 Deadlift Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 You should be getting at least 10-15 seconds rest each minute, with the exception of Minute 4. Break up the ring muscle-ups or pull-ups early and often. This will allow you to get more reps during your 1 minute of work, and it will decrease the chance of ripping. One minute is a long time for muscle-ups and pull-ups, so be strategic with your breaks — do not go to failure on Round 1. Stay consistent throughout all 5 rounds. Intermediate option: Every minute on...Read more

CrossFit Republic – CrossFit Daily, Strength, and Endurance W.O.D. – 25 Minutes (5 Rounds for reps) Every minute on the minute for 25 minutes complete: Minute 1: 20 Wall Ball Shots (20/14) Minute 2: 16 Lateral Bar Over Burpees Minute 3: 12 Deadlifts (225/155) Minute 4: Max Ring Muscle Ups Minute 5: Rest RX+: 30/20 Wall Ball, 275/185 Deadlift Intermediate: 185/125 Scaled: 135/95 Beginner: 95/65 You should be getting at least 10-15 seconds rest each minute, with the exception of Minute 4. Break up the ring muscle-ups or pull-ups early and often. This will allow you to get more reps during your 1 minute of work, and it will decrease the chance of ripping. One minute is a long time for muscle-ups and pull-ups, so be strategic with your breaks — do not go to failure on Round 1. Stay consistent throughout all 5 rounds. Intermediate option: Every minute on...Read more