CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats Set 1: 5 @ 70% Set 2: 5 @ 75% Set 3: 5+ @ 80% Athletes, the weights are moving up and that 5+ is still where the gains are made. A lot of people are getting strong with this cycle and most of it has to do with simply not being overworked. Sometimes volume of weight and reps on the body can do more damage than good so make sure to take advantage of the opportunities to get quality strength work in when it arises. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As many rounds and reps as possible in 12 minutes of… 6 Ring Dips 6 Front Squats (135/95) RX+: 165/115 Intermediate: 115/85 Scaled: 95/65 Beginner: 75/55 On a 12 minute clock, perform 6 Ring Dips then 6...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 35 Minutes (Time) For Time 48 Pull Ups 48 Box Overs (24/20) 24 Bar Muscle Ups 48 Alternating Dumbbell Hang Power Snatches (50/35) 24 Burpee Pull Ups 48 Box Overs (24/20) 12 Burpee Bar Muscle Ups Intermediate Version 48 Pull Ups 48 Box Overs (24/20) 24 Chest to Bar Pull Ups 48 Alternating Dumbbell Hang Power Snatches (50/35) 24 Burpee Pull Ups 48 Box Overs (24/20) 12 Burpee Chest to Bar Pull Ups Scaled Version 48 Ring Rows 48 Box Overs (20/16) 24 Pull Ups 48 Alternating Dumbbell Hang Power Snatches (35/25) 24 Burpee Ring Rows 48 Box Overs (20/16) 12 Burpee Pull Ups Beginner Version 48 Ring Rows 48 Box Overs (20/16) 24 Jumping Pull Ups (Finger Tips Can be touching the bar) 48 Alternating Dumbbell Hang Power Snatches (25/15) 24 Burpee Ring Rows 48 Box Overs (20/16)...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (AMRAP – Rounds) Every 2 Minutes on the 2 Minutes for 5 Rounds Complete… 20 Mountain Climbers (4 Count) 5 Strict Handstand Push Ups RX+: 8 Strict Handstand Push Ups Athletes, I know the mountain climbers seems a little random in here but I wanted to get the heart rate slightly up, shoulders fatigued, and core fatigued before the complex skilled strength work to help us focus on our form. This also will help us knock out 100 reps of our Ruck N’ Run Challenge 😀 Strict Handstand Push Up Modification – Reduce Range of Motion with Ab Mats under Head – Strict Pike Push Ups on Box – Strict Pike Push Ups – Double Dumbbell Strict Press (Hard but doable weight) Reduce the reps of mountain climbers if you’re not getting at least 30 seconds of rest between sets....Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 400 Meter Run 21 Hand Release Push Ups 200 Meter Single Dumbbell Farmer’s Carry (50/35) RX+: 70/55 Kettlebell Extra Credit: Weight Vest Intermediate 400 Meter Run 15 hand-release push-ups 200 Meter Single Dumbbell Farmer’s Carry (35/25) Beginner/Scaled 200 Meter Run 10 Hand Release Push Ups (from the knees) 100 Meter Single Dumbbell Farmer’s Carry (25/15) – Complete 3-5 rounds of this workout. – Finish each run and farmers carry in 2:00 or less. – Complete each set of push-ups in 1:30 or less. – Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout. Run substitutions: 500/400 Meter Row or 30/24 Calorie BikeRead more

CrossFit Republic – CrossFit Daily Team Workout Format Today’s team workout (TEAMS OF 2) will be on a rolling 25 minute clock. The first 18 Minutes will be a for time workout with you and your partner splitting reps however desired. The second part of the workout will begin at the 18 minute mark and you and your partner will have 7 minutes to build to a heavy complex that you’ll see below. If a team finishes the first part before the 18 minutes, they are allowed to begin lifting. Daily Strength and Conditioning Team W.O.D. – 18 Minutes (Time) For Time… 4 Rounds 21 Power Cleans 15 Hang Squat Cleans 9 Shoulder to Overhead (Push Press, Push Jerk, or Split Jerk) RX+: 205/145 RX: 185/125 Intermediate: 155/105 Scaled: 135/95 Beginner: 95/65 Splitting reps however desired. Daily Strength and Conditioning Team W.O.D. – 7 Minutes (2 Rounds for weight) Part...Read more