CrossFit Republic – CrossFit Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 SquatsScore is total reps or rounds and reps completed. One full round is 600 Reps This workout is a benchmark workout that we’ll be using to build volume, pacing, and mental toughness for “Murph.” The progressive rep scheme simulates the endurance required for pull-ups, push-ups, and air squats in a high-volume format. It also encourages athletes to practice managing fatigue and maintaining quality reps under increasing demand. Break early and often. Avoid going to failure on push-ups or pull-ups to sustain quality. Aim for steady, repeatable sets (e.g., sets of 2-5 pull-ups, 5-10 push-ups). Use air squats as active recovery—focus on smooth, consistent...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time… Buy In: 12 Rope Climbs 3 Rounds 30 Power Snatches (135/95) 60 Toes to Bar 30 Thrusters (135/95) 60 Lateral Bar Over Burpees Buy Out: 12 Rope Climbs RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 45/35 Rope Climb Modifications – Half Rope Climb – 15 Rope Walks (As a Team) – 30 Ring Rows (As a Team) Scaled Version Buy In: 15 Rope Walks 30 Power Snatches (95/65) 60 Knees Above Hips or Hanging Knee Raises or Abmat Sit Ups 30 Thrusters (95/65) 60 Lateral Bar Step Over Burpees Teams of 2 do 2/3 of each rep amount Team of 1 do 1/3 of each rep amountRead more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh W.O.D. – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 16 – 20 Single Arm Dumbbell Bench Press (8 – 10 Each Arm) Using only 1 dumbbell. This movement is designed to force the core to stabilize while pressing with one side of your body. Score one dumbbell of last set. 8 – 16 Minutes: 4 Sets of 16 – 20 Single Dumbbell Free Standing Bent Over Rows (8 – 10 Each Arm) Using only 1 dumbbell and no bench support for core stabilization. Score one dumbbell of last set. 16 – 24 Minutes: 4 Sets of 15 Banded Overhead PVC Tricep Extensions (No score here, just a pump) 24 – 32 Minutes: 4 Sets of 15 Lying Banded Bicep Curls with PVC (No score here, just a pump) () () () Endurance W.O.D. – 30 Minutes...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes (5 Sets) Complete the Following Complex… 3 Deadlifts + 3 Power Cleans (Unbroken) Build to a heavy complex for the day. Today, this strength portion was designed to test posterior chain muscular endurance across a long and explosive complex. With unbroken sets, maintaining engagement through the shoulders, back, and hips will carry you through until the end. Work hard and build heavy. Record all 5 sets. Daily Conditioning W.O.D. – 15 Minutes (Time) For Time 15 – 12 – 9 Deadlifts (185/125) 30′ Handstand Walk Power Cleans (185/125) 30′ Handstand Walk *The 15 – 12 – 9 rep scheme only applies to deadlifts and cleans. RX+: (205/145) *Cones 15′ Apart (Down and Back for 30′) Today’s workout is hard hitting triplet with a heavy barbell and a lot of...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 60% 1RM Set 2: 5 Reps @ 70% 1RM Set 3: 5+ Reps @ 80% 1RM This week, we’re back to the top of our line up for the Front Squat cycle with a 3 by 5 (5+ on the last set) building up in weight since the first time we did this rep scheme. As you progress through this front squat cycle, it’s important to remember that the gains are made in that last set of max effort in each session. If you’re never giving yourself a challenging goal or pushing yourself to get there, you’re cheating yourself and barring yourself from the results you’ve been looking for in your strength gains. Daily Conditioning W.O.D. – 15 Minutes (Time) 5 Rounds for Time of… 12 Chest to Bar...Read more