CrossFit Republic – Master’s Strength (Weight) Turkish Get-Up 15 Minutes 5 sets of 4 Two on each side (Alternating) Going up in weight each time () WOD (Time) 20 Minutes 3 Rounds of 10 3-sec Deficit Pull Ups 20 KB Deficit Deadlifts 35/45 30 In and Out Crunch 400 M RowFor the Deficit Pull Ups we are focusing on building that upper body strength, really focus on going slow and controlled all the way down. 1-time exercise (No Measure) () () ()Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...Read more