CrossFit Republic – CrossFit Push Press (Daily Strength W.O.D. – 15 Minutes 5 Sets of 5 Push Press 70%, 75%, 80%, 80%, 80%) Daily Conditioning W.O.D. – 12 Minutes (Time) 12 Minute Time cap For Time 21 – 15 – 9 Push Press (135/95) Toes to Bar RX+: 155/105 Intermediate: 95/65 Scaled: 75/55 Beginner: 45/35 Athletes, this is meant to be accomplished as a sprint hence the 12 minute time cap. Choose a weight that you can complete each quantity in 1 – 2 Sets on the Push Press. Toes to Bar should also take 1 – 2 sets to accomplish each rep quantity Toes to Bar Scales 1:1 Knees to Chest, Waist, Triceps, Elbows 1:1 Toes as High as Possible 1:1 Toes to Rig 1:1 GHD Sit Ups 1:1 Ab Mat Sit Ups Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as...Read more

CrossFit Republic – CrossFit Push Press (Daily Strength W.O.D. – 15 Minutes 5 Sets of 5 Push Press 70%, 75%, 80%, 80%, 80%) Daily Conditioning W.O.D. – 12 Minutes (Time) 12 Minute Time cap For Time 21 – 15 – 9 Push Press (135/95) Toes to Bar RX+: 155/105 Intermediate: 95/65 Scaled: 75/55 Beginner: 45/35 Athletes, this is meant to be accomplished as a sprint hence the 12 minute time cap. Choose a weight that you can complete each quantity in 1 – 2 Sets on the Push Press. Toes to Bar should also take 1 – 2 sets to accomplish each rep quantity Toes to Bar Scales 1:1 Knees to Chest, Waist, Triceps, Elbows 1:1 Toes as High as Possible 1:1 Toes to Rig 1:1 GHD Sit Ups 1:1 Ab Mat Sit Ups Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as...Read more

CrossFit Republic – CrossFit Push Press (Daily Strength W.O.D. – 15 Minutes 5 Sets of 5 Push Press 70%, 75%, 80%, 80%, 80%) Daily Conditioning W.O.D. – 12 Minutes (Time) 12 Minute Time cap For Time 21 – 15 – 9 Push Press (135/95) Toes to Bar RX+: 155/105 Intermediate: 95/65 Scaled: 75/55 Beginner: 45/35 Athletes, this is meant to be accomplished as a sprint hence the 12 minute time cap. Choose a weight that you can complete each quantity in 1 – 2 Sets on the Push Press. Toes to Bar should also take 1 – 2 sets to accomplish each rep quantity Toes to Bar Scales 1:1 Knees to Chest, Waist, Triceps, Elbows 1:1 Toes as High as Possible 1:1 Toes to Rig 1:1 GHD Sit Ups 1:1 Ab Mat Sit Ups Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as...Read more

CrossFit Republic – Master’s 20 min Tabata (Checkmark) 5 Rounds 40 seconds of work 20secs of rest Bowler Lunges Bent Over Rows Slam Ball Sit-ups () () ()Read more

CrossFit Republic – CrossFit Push Press (Daily Strength W.O.D. – 15 Minutes 5 Sets of 5 Push Press 70%, 75%, 80%, 80%, 80%) Daily Conditioning W.O.D. – 12 Minutes (Time) 12 Minute Time cap For Time 21 – 15 – 9 Push Press (135/95) Toes to Bar RX+: 155/105 Intermediate: 95/65 Scaled: 75/55 Beginner: 45/35 Athletes, this is meant to be accomplished as a sprint hence the 12 minute time cap. Choose a weight that you can complete each quantity in 1 – 2 Sets on the Push Press. Toes to Bar should also take 1 – 2 sets to accomplish each rep quantity Toes to Bar Scales 1:1 Knees to Chest, Waist, Triceps, Elbows 1:1 Toes as High as Possible 1:1 Toes to Rig 1:1 GHD Sit Ups 1:1 Ab Mat Sit Ups Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as...Read more