CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time 5 Rounds of: 40 Double-Unders 20 Box Jumps (24/20) Then, 5 Rounds of: 30 Double-Unders 15 Burpees Finally, 5 Rounds of: 20 Double-Unders 10 Burpee Box Jumps (24/20 in) With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the last round of Burpee Box Jumps is completed. Box Jumps – Reduce Box Height – Plate Jumps Double Under Modification – 45 Singles – 30 Double Taps – 45 Line HopsRead more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time 5 Rounds of: 40 Double-Unders 20 Box Jumps (24/20) Then, 5 Rounds of: 30 Double-Unders 15 Burpees Finally, 5 Rounds of: 20 Double-Unders 10 Burpee Box Jumps (24/20 in) With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the last round of Burpee Box Jumps is completed. Box Jumps – Reduce Box Height – Plate Jumps Double Under Modification – 45 Singles – 30 Double Taps – 45 Line HopsRead more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Part 1 With a partner from 0:00 – 20:00 complete… As many rounds + reps as possible in 20 minutes of… 10 Handstand Push Ups 20 Devil Presses (50s/35s) 30 Wall Balls (30/20) Splitting the work however desired. Intermediate: 35s/25s and 20/14 Scaled: 25s/15s and 14/10 Handstand Push Up Scales – 3 Wall Walks – :30 Second Handstand Hold – Reduce Distance by Stacking Abmats – 1:1 Pike Push Ups – 1:1 Double Dumbbell Push Press Daily Strength and Conditioning Team W.O.D. – 25 Minutes. Continued… (Distance) Part 2 20:00 – 25:00 complete… Max distance handstand walk (Cones 30 Feet Apart) Partners can pick up where each other left off if needing a switch out. Handstand Walk Scales – Pike Bear Crawl – Regular Bear Crawl – Max Wall Walks (1 Full...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Part 1 With a partner from 0:00 – 20:00 complete… As many rounds + reps as possible in 20 minutes of… 10 Handstand Push Ups 20 Devil Presses (50s/35s) 30 Wall Balls (30/20) Splitting the work however desired. Intermediate: 35s/25s and 20/14 Scaled: 25s/15s and 14/10 Handstand Push Up Scales – 3 Wall Walks – :30 Second Handstand Hold – Reduce Distance by Stacking Abmats – 1:1 Pike Push Ups – 1:1 Double Dumbbell Push Press Daily Strength and Conditioning Team W.O.D. – 25 Minutes. Continued… (Distance) Part 2 20:00 – 25:00 complete… Max distance handstand walk (Cones 30 Feet Apart) Partners can pick up where each other left off if needing a switch out. Handstand Walk Scales – Pike Bear Crawl – Regular Bear Crawl – Max Wall Walks (1 Full...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Part 1 With a partner from 0:00 – 20:00 complete… As many rounds + reps as possible in 20 minutes of… 10 Handstand Push Ups 20 Devil Presses (50s/35s) 30 Wall Balls (30/20) Splitting the work however desired. Intermediate: 35s/25s and 20/14 Scaled: 25s/15s and 14/10 Handstand Push Up Scales – 3 Wall Walks – :30 Second Handstand Hold – Reduce Distance by Stacking Abmats – 1:1 Pike Push Ups – 1:1 Double Dumbbell Push Press Daily Strength and Conditioning Team W.O.D. – 25 Minutes. Continued… (Distance) Part 2 20:00 – 25:00 complete… Max distance handstand walk (Cones 30 Feet Apart) Partners can pick up where each other left off if needing a switch out. Handstand Walk Scales – Pike Bear Crawl – Regular Bear Crawl – Max Wall Walks (1 Full...Read more