CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Every 3 Minutes on the 3 Minutes Perform… 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks Build in weight as you go or stay at the same weight across all around or multiple rounds if needed. Score is the last set (5th Set) Athletes this is a long complex and built very similarly to the Hero WOD “DT” where the idea is to hold onto the bar for as long as possible. Unlike “DT,” the complex MUST be unbroken which means that you will flow directly from your 9th Deadlift into the Hang Cleans and from your 6th Hang Clean into the Push Jerk. Daily Conditioning W.O.D. – 15 Minutes (Time) For Time 40 Deadlifts (115/85) 30 Hang Power Cleans (115/85) 20 Push Jerks (115/85) Rest 3 Minutes 20 Push Jerks (115/85) 30 Hang Power Cleans (115/85) 40...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 25 Minutes Athletes this is a two part workout with a rolling 25 minute clock. The first part is a 15 minute “EMOM” while the remaining 10 minutes will be a quick “for time” portion. You will have two scores. The first score will be how many rounds of the EMOM you completed with the second score being for time. Part 1 – 15 Minutes (AMRAP – Rounds) Every Minute on the Minute for 15 Minutes Complete… Minute 1: 10 Burpee Box Jumps (24/20) Minute 2: 15 Wall Balls (30/20) Minute 3: 20/16 Calorie Row/Ski or 15/12 Calorie Bike Score is rounds completed. 15 is a perfect score. Athletes, this is one of those EMOMs where if you look at the rep numbers and immediately doubt them, you should scale everything down up front in order to not spike your...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning – Team W.O.D. Athletes, this workout will be performed in teams of 2 and is a 30 minute workout with two parts. The clock will stay rolling so once the first 15 minutes is up, you will go directly into the next section 15 minutes without pause or rest. Part 1 – 15 Minutes (2 Rounds for weight) In teams of 2, each athlete builds to a heavy unbroken complex of… 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats *add up total weight for both athletes of best completed sets (you cannot only do part of the complex and count it. Must be an unbroken complex. Part 2 – 15 Minutes (AMRAP – Rounds and Reps) As many rounds + reps as possible in 15 minutes of… 12 Deadlifts 115/85 9 Overhead Squats 115/85 6 Hang Power Snatches 115/85 *Athletes...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (Weight) 0 – 8 Minutes: 4 Sets of 12 Close Grip Barbell Bench Press (Hands on smooth part of barbell) (Score heaviest load) 8 – 16 Minutes: 4 Sets of 10 Supinated Strict Pull Ups 16 – 24 Minutes: 4 Sets of 12 PVC Banded Tricep Press Down 24 – 32 Minutes: 4 Sets of 12 Lying Double Dumbbell Bicep Curls (Simultaneously) (Score both dumbbells) Athletes, for the strict pull ups, you’re good to use bands if needed. Don’t immediately resort to ring rows if you’re interested in different challenge today. Consider decreasing reps if needed. Sets do not need to be unbroken. Seated barbell pull ups are also a good scale for this today. () () () Daily Endurance W.O.D. – 30 Minutes (Time) For Time 5 Rounds 10 Push Ups (Regular) 30 Second Side Plank on Elbow...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) 50/40 Calorie Echo Bike or 1000/800 Meter Row or Ski 50 Toes to Bar 50 Kettlebell Swings (55/35) Rest 3 Minutes 40 Toes to Bar 40 Kettlebell Swings (55/35) 40/32 Calorie Echo Bike or 750/600 Meter Row or Ski Rest 3 Minutes 30 Kettlebell Swings (55/35) 30/24 Calorie Echo Bike or 500/400 Meter Ski or Row 30 Toes to Bar Score is total time it takes to accomplish the work. RX+: 70/55 Intermediate: 40/30 Scaled: 35/25 Toes to Bar – Knees to Chest, Waist, or Arms – Toes to Rig – Ab Mat Sit Ups – Strict Hanging Knee or Leg Raise to Waist LevelRead more