CrossFit Republic – CrossFit Bring a Friend Free Saturday – 24 Minutes (8 Rounds for calories) Every 3 Minutes on the 3 Minutes for 24 Minutes Complete… 10 Unbroken Kettlebell Swings (70/55) 10 (30′) Shuttle Runs (D/B = 2) 10 Hand Release Push Ups Max Calorie Machine Intermediate: 55/35 Scaled: 35/25 Beginner: 25/15 *Score is total calories. Annotate and log all 8 rounds in order to see the change over fatigue throughout the rounds. *If unable to run, bike 10/7 CaloriesRead more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (3 Rounds for reps) Teams of 3 3 Rounds 4:00 Max Reps Double Unders 3:00 Max Reps Thrusters (95/65) 2:00 Max Reps Toes to Bar 1:00 Max Calorie Bike There is no rest between rounds. Partners work one at a time and switch as needed. Score is the sum total of all reps and calories completed across all three rounds. Log total reps and calories of all three rounds. Athletes, this long team WOD will require self-constraint and communication in order to ensure that individual teammates are not overextending themselves early on when they feel good. With a lot of time on the clock here to work through each of these movements, it’ll be important to set standards early on and do your best to stick to that plan or else you’ll see your team fall out...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 32 Minutes Complete a set every 2 minutes and move on to the next movement once 4 sets of a movement are complete. Build in weight as you go or stay consistent across rounds. Get a pump. Have fun. 0 – 8 Minutes: 4 Sets of 8 Double Dumbbell Bench Press with 3 Second Pause at the Bottom (Score Both Dumbbells of Last Set) 8 – 16 Minutes: 4 Sets of 8 Single Arm Dumbbell Row (Score One Dumbbell of Last Round) 16 – 24 Minutes: 4 Sets of 10 Seated Rear Deltoid Flys (Both Dumbbells at Same Time) (Score Both Dumbbells of Last Set) 24 – 32 Minutes: 4 Sets of 8 Double Dumbbell Bicep Curls with 3 Second Pause at the Top (Both Dumbbells at Same Time) (Score Both Dumbbells of Last Set)...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for calories) For Calories… In a 4 Minute Window Complete… 3 Rope Climbs 6 Bar Muscle Ups 9 Power Snatches (95/65) Max Calorie Row or Ski (Bike only if the class runs out of rowers and ski ergs) Rest 1 Minute Rounds start on the 0:00, 5:00, 10:00, 15:00, and 20:00 RX+: 135/95 and Ring Muscle Ups Intermediate: 75/55 and Chest to Bar Pull Ups Scaled: 45/35 and Pull Ups or Ring Rows + Foot Assisted Ring Dips Beginner: DB Power Snatch and Ring Rows + Foot Assisted Ring Dips Athletes, this workout emphasizes skilled gymnastics along with a moderate weight barbell that will fatigue the grip and work against what we’re looking to accomplish in later rounds on the rope and rig. Our goal is obviously to get to our machine as fast as...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 18 Minutes (6 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 3 Back Squats (From the Rack) 70%, 75%, 80%, 80%, 80%, 80-85% Score all 6 sets Athletes, today’s back squat will be in our strength zone for rep range. We’ve been working a lot of hypertrophy and tempo squatting lately so today, I want you to take two things from what you’ve learned from those experiences: Staying engaged in the core and back as you externally rotate at the hips driving the knees over the toes throughout the entire length of the set. Maintaining a steady tempo from start to finish, not rushing to the bottom of our squat and staying patient as we drive out of the hole and through those sticky points . Daily Conditioning W.O.D. – 10 Minutes (Time) For Time 3 Rounds 250/200 Meter...Read more