CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2) 18 Kettlebell Swings (70/55) Intermediate: 55/35 KB Scaled: 35/25 KB Beginner: 25/15 KB Goblet Forward Lunges Scales – Reverse Lunges – Static Lunge (12 on one leg then 12 on the other) – No Weight Forward, Reverse, or Static Lunges Athletes looking for a different stimulus today may do this workouts as an E5MOM for 25 Minutes guaranteeing 5 rounds as well as changing this workout to a lactate threshold style workout along with the muscular and cardiovascular endurance. In order to do this correctly, you must perform each round at about 85%-90% of max effort to get the intended stimulus if you decide to go this...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2) 18 Kettlebell Swings (70/55) Intermediate: 55/35 KB Scaled: 35/25 KB Beginner: 25/15 KB Goblet Forward Lunges Scales – Reverse Lunges – Static Lunge (12 on one leg then 12 on the other) – No Weight Forward, Reverse, or Static Lunges Athletes looking for a different stimulus today may do this workouts as an E5MOM for 25 Minutes guaranteeing 5 rounds as well as changing this workout to a lactate threshold style workout along with the muscular and cardiovascular endurance. In order to do this correctly, you must perform each round at about 85%-90% of max effort to get the intended stimulus if you decide to go this...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2) 18 Kettlebell Swings (70/55) Intermediate: 55/35 KB Scaled: 35/25 KB Beginner: 25/15 KB Goblet Forward Lunges Scales – Reverse Lunges – Static Lunge (12 on one leg then 12 on the other) – No Weight Forward, Reverse, or Static Lunges Athletes looking for a different stimulus today may do this workouts as an E5MOM for 25 Minutes guaranteeing 5 rounds as well as changing this workout to a lactate threshold style workout along with the muscular and cardiovascular endurance. In order to do this correctly, you must perform each round at about 85%-90% of max effort to get the intended stimulus if you decide to go this...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 24 Kettlebell Goblet Forward Lunges (70/55) (R/L=2) 18 Kettlebell Swings (70/55) Intermediate: 55/35 KB Scaled: 35/25 KB Beginner: 25/15 KB Goblet Forward Lunges Scales – Reverse Lunges – Static Lunge (12 on one leg then 12 on the other) – No Weight Forward, Reverse, or Static Lunges Athletes looking for a different stimulus today may do this workouts as an E5MOM for 25 Minutes guaranteeing 5 rounds as well as changing this workout to a lactate threshold style workout along with the muscular and cardiovascular endurance. In order to do this correctly, you must perform each round at about 85%-90% of max effort to get the intended stimulus if you decide to go this...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) For Time in Teams of 3 Splitting Reps However Desired… 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (115/85) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (135/95) 100/80 Calorie Echo Bike 120 Double Unders 60 Toes to Bar 30 Snatches (Power or Squat) (155/105) RX+: 135/95, 155/105, 185/125 Intermediate: 95/65, 115/85, 135/95 Scaled: 45/55, 75/55, 95/65 Beginner: 2:1 Hang Dumbbell Power Snatch (25/15) Toes to Bar Modifications – 1:1 Toes as High as Possible – 1:1 Knees to Chest, Elbows, or Waist – 2:1 Ab Mat Sit Ups Double Unders – 180 Single Unders (1.5 to 1) – 180 Line Hops (1.5 to 1) – 90 Double Taps F/F/M Bike: 86 Cals M/M/F Bike: 94 Cals Teams of 2 80 Doubles Unders, 40...Read more