CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Barbell Z Press (Seated Strict Press From the Rack) 5 Sets of 5 Athletes, with the legs out of the equation, this will demand a lot from your upper body and core. Don’t anticipate the same result as a standing strict press in this position. Enjoy. () Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 12 Minutes of… 10 Handstand Push-Ups 10 Alternating Single Dumbbell Overhead Lunges In Place (R/L = 2) (50/35) Athletes, switch arms as needed. There is no obligation to use both arms within a set of 10 lunges. Handstand push ups are meant to be accomplished kipping but can be strict if that’s the only way you know how to do them. Athletes who do not have handstand push ups, perform...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (6 Rounds for weight) Every 2:30 on the 2:30 complete (Total of 6 Sets)… 1 Hang Squat Clean + 1 Squat Clean 70%, 70%, 75%, 75%, 80%, 80-85% of Squat Clean 1RM As always, these percentages are general guidance for a solid training session with the intended stimulus of achieving heavy sets of the complex. If you’re feeling good, go heavier. If you’re feeling tired, go lighter. Record all sets. Daily Conditioning W.O.D. – 10 Minutes (Time) For Time 5 Squat Cleans (135/95 lb) 50 Double-Unders 4 Squat Cleans (165/115 lb) 40 Double-Unders 3 Squat Cleans (185/125 lb) 30 Double-Unders 2 Squat Cleans (205/145 lb) 20 Double-Unders 1 Squat Clean (225/155 lb) 10 Double-Unders RX +: 155/105, 185/125, 225/155, 245/165, 275/185 Intermediate: 115/85, 135/95, 155/105, 185/125, 205/ 145 Scaled: 75/55, 95/65, 115/85, 135/95, 155/105 Double Unders Modification – 75, 60,...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday Workout – 24 Minutes (6 Rounds for reps) Every 4 Minutes on the 4 Minutes Complete… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 15 Deadlifts (135/95) Max Hang Power Cleans (135/95) RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 75/55Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday Workout – 24 Minutes (6 Rounds for reps) Every 4 Minutes on the 4 Minutes Complete… 30/24 Calorie Row/Ski or 24/19 Calorie Bike 15 Deadlifts (135/95) Max Hang Power Cleans (135/95) RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 75/55Read more

CrossFit Republic – CrossFit Coach and Athlete Preparation for this Workout Coaches, there are A LOT of movements today. Programming like this is out of character for me but I was inspired by the Monster Games 2021 team workout “Poseidon” which originally had double unders in part 2 but I had removed since we already visited that movement this week. Focus your warm ups on general upper body (Lat) engagement which will help on both the gymnastics and olympic lifts. Tailor your specific warm up towards the Snatch and Overhead Squat. Give all the athletes enough time to get inverted and on rings or at least find their appropriate scaling options. Athletes, I’m aware we’ve been upside down and pressed this week but handstand work is very different than a walk or barbell press. Do your best to find some challenges in your modifications for this workout that are different...Read more