CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete (6 Sets)… 10/8 Calorie Ski/Row or 8/6 Calorie Bike 5 Bar Muscle Ups RX+: 5 Ring Muscle Ups Intermediate: 5 Chest to Bar Pull Ups Scaled: 5 Pull Ups (Kipping, Jumping, Strict, Banded) Beginner: 10 Ring Rows Score is amount of rounds complete. If you complete all rounds, your score will be 6.Athletes, this workout is mention to build a gymnastics capacity under fatigue with rest built in even if it’s very little. The ideas is to finish each round somewhere around the one minute mark with about 30 seconds to spare. This work will get challenging so make sure to be smart about your choices today and have a back up plan to keep moving. Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As many...Read more

CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete (6 Sets)… 10/8 Calorie Ski/Row or 8/6 Calorie Bike 5 Bar Muscle Ups RX+: 5 Ring Muscle Ups Intermediate: 5 Chest to Bar Pull Ups Scaled: 5 Pull Ups (Kipping, Jumping, Strict, Banded) Beginner: 10 Ring Rows Score is amount of rounds complete. If you complete all rounds, your score will be 6.Athletes, this workout is mention to build a gymnastics capacity under fatigue with rest built in even if it’s very little. The ideas is to finish each round somewhere around the one minute mark with about 30 seconds to spare. This work will get challenging so make sure to be smart about your choices today and have a back up plan to keep moving. Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) For Time...Read more

CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete (6 Sets)… 10/8 Calorie Ski/Row or 8/6 Calorie Bike 5 Bar Muscle Ups RX+: 5 Ring Muscle Ups Intermediate: 5 Chest to Bar Pull Ups Scaled: 5 Pull Ups (Kipping, Jumping, Strict, Banded) Beginner: 10 Ring Rows Score is amount of rounds complete. If you complete all rounds, your score will be 6.Athletes, this workout is mention to build a gymnastics capacity under fatigue with rest built in even if it’s very little. The ideas is to finish each round somewhere around the one minute mark with about 30 seconds to spare. This work will get challenging so make sure to be smart about your choices today and have a back up plan to keep moving. Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As many...Read more

CrossFit Republic – CrossFit Daily Gymnastics W.O.D. – 9 Minutes (AMRAP – Rounds) Every 90 Seconds on the 90 Seconds Complete (6 Sets)… 10/8 Calorie Ski/Row or 8/6 Calorie Bike 5 Bar Muscle Ups RX+: 5 Ring Muscle Ups Intermediate: 5 Chest to Bar Pull Ups Scaled: 5 Pull Ups (Kipping, Jumping, Strict, Banded) Beginner: 10 Ring Rows Score is amount of rounds complete. If you complete all rounds, your score will be 6.Athletes, this workout is mention to build a gymnastics capacity under fatigue with rest built in even if it’s very little. The ideas is to finish each round somewhere around the one minute mark with about 30 seconds to spare. This work will get challenging so make sure to be smart about your choices today and have a back up plan to keep moving. Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) As many...Read more

CrossFit Republic, CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps) 8 Rounds for Total Reps in 32 minutes… 40 second Max Calorie Ski 20 second Rest 40 second Max Burpees over Dumbbell 20 second Rest 40 second Max Calorie Row 20 second Rest 40 second Max Dumbbell Power Snatches (50/35) (One Head Touches Ground) (Reduce weight if needed) This is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round consists of 4 exercises (SkiErg, Burpees, Rowing, and Dumbbell Power Snatches) that each last 40 seconds followed by 20 seconds of rest. To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout. Score is the total number of repetitions...Read more