CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) For Time in Teams of 3 Splitting Reps However Desired… 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (115/85) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (135/95) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (155/105) RX+: 135/95, 155/105, 185/125 Intermediate: 95/65, 115/85, 135/95 Scaled: 45/55, 75/55, 95/65 Beginner: 2:1 Hang Dumbbell Power Snatch (25/15) Toes to Bar Modifications – 1:1 Toes as High as Possible – 1:1 Knees to Chest, Elbows, or Waist – 2:1 Ab Mat Sit Ups Double Unders – 180 Single Unders (1.5 to 1) – 180 Line Hops (1.5 to 1) – 90 Double Taps F/F/M Bike: 86 Cals M/M/F Bike: 94 Cals Teams of 2 80 Doubles Unders, 40...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) For Time in Teams of 3 Splitting Reps However Desired… 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (115/85) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (135/95) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (155/105) RX+: 135/95, 155/105, 185/125 Intermediate: 95/65, 115/85, 135/95 Scaled: 45/55, 75/55, 95/65 Beginner: 2:1 Hang Dumbbell Power Snatch (25/15) Toes to Bar Modifications – 1:1 Toes as High as Possible – 1:1 Knees to Chest, Elbows, or Waist – 2:1 Ab Mat Sit Ups Double Unders – 180 Single Unders (1.5 to 1) – 180 Line Hops (1.5 to 1) – 90 Double Taps F/F/M Bike: 86 Cals M/M/F Bike: 94 Cals Teams of 2 80 Doubles Unders, 40...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) For Time in Teams of 3 Splitting Reps However Desired… 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (115/85) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (135/95) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (155/105) RX+: 135/95, 155/105, 185/125 Intermediate: 95/65, 115/85, 135/95 Scaled: 45/55, 75/55, 95/65 Beginner: 2:1 Hang Dumbbell Power Snatch (25/15) Toes to Bar Modifications – 1:1 Toes as High as Possible – 1:1 Knees to Chest, Elbows, or Waist – 2:1 Ab Mat Sit Ups Double Unders – 180 Single Unders (1.5 to 1) – 180 Line Hops (1.5 to 1) – 90 Double Taps F/F/M Bike: 86 Cals M/M/F Bike: 94 Cals Teams of 2 80 Doubles Unders, 40...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) For Time in Teams of 3 Splitting Reps However Desired… 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (115/85) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (135/95) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (155/105) RX+: 135/95, 155/105, 185/125 Intermediate: 95/65, 115/85, 135/95 Scaled: 45/55, 75/55, 95/65 Beginner: 2:1 Hang Dumbbell Power Snatch (25/15) Toes to Bar Modifications – 1:1 Toes as High as Possible – 1:1 Knees to Chest, Elbows, or Waist – 2:1 Ab Mat Sit Ups Double Unders – 180 Single Unders (1.5 to 1) – 180 Line Hops (1.5 to 1) – 90 Double Taps F/F/M Bike: 86 Cals M/M/F Bike: 94 Cals Teams of 2 80 Doubles Unders, 40...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 Seated Alternating Double Dumbbell Arnold Presses (L/R= 1) 8 – 16 Minutes: 4 Sets of 12 Alternating Double Dumbbell Front Raises with Isometric Hold (R/L= 1) 16 – 24 Minutes: 4 Sets of 12 Alternating Double Dumbbell Lateral Raises with Isometric Hold (L/R=1) 24 – 32 Minutes: 4 Sets of 12 Double Dumbbell Upright Rows (Same Time) *Score 2 Dumbbells of Last Set of Each Movement. Endurance W.O.D. – 30 Minutes (Time) For Time… 5 Rounds 500/400 Meter Row/Ski or 30/24 Calorie Echo Bike 25 Ring Dips 25 Ball Slams (30/20) Ring Dip Modifications – Assist with Feet Out in Front (On Floor or Small Box) – Assist with Feet Behind (On Floor or Small Box) – Assist with a Band – Bench Dips () () () ()...Read more