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 Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.) Athletes, this hypertrophy style set up will build significant muscular endurance, promote muscle growth through increased time under tension, and will help with fat burning by elevating your heart rate for a sustained period of time. Figure a set every 5 minutes for adequate recovery. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 12 Minutes of… 12 Pistol Squats (R/L = 2) 6 Box Overs (24/20) 12 Kettlebell Goblet Box Step Ups (24/20) (70/55) (R/L=2) 6 Box Overs (24/20) Intermediate: 55/35 Scaled: 35/25 Beginner:...Read more

CrossFit Republic – CrossFit Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.) Athletes, this hypertrophy style set up will build significant muscular endurance, promote muscle growth through increased time under tension, and will help with fat burning by elevating your heart rate for a sustained period of time. Figure a set every 5 minutes for adequate recovery. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 12 Minutes of… 12 Pistol Squats (R/L = 1) 6 Box Overs (24/20) 12 Kettlebell Goblet Box Step Ups (24/20) (70/55) (R/L=1) 6 Box Overs (24/20) Intermediate: 55/35 Scaled: 35/25 Beginner:...Read more

CrossFit Republic – CrossFit Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.) Athletes, this hypertrophy style set up will build significant muscular endurance, promote muscle growth through increased time under tension, and will help with fat burning by elevating your heart rate for a sustained period of time. Figure a set every 5 minutes for adequate recovery. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 12 Minutes of… 12 Pistol Squats (R/L = 1) 6 Box Overs (24/20) 12 Kettlebell Goblet Box Step Ups (24/20) (70/55) (R/L=1) 6 Box Overs (24/20) Intermediate: 55/35 Scaled: 35/25 Beginner:...Read more

CrossFit Republic – CrossFit Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.) Athletes, this hypertrophy style set up will build significant muscular endurance, promote muscle growth through increased time under tension, and will help with fat burning by elevating your heart rate for a sustained period of time. Figure a set every 5 minutes for adequate recovery. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 12 Minutes of… 12 Pistol Squats (R/L = 1) 6 Box Overs (24/20) 12 Kettlebell Goblet Box Step Ups (24/20) (70/55) (R/L=1) 6 Box Overs (24/20) Intermediate: 55/35 Scaled: 35/25 Beginner:...Read more