CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (Weight) Build to a heavy complex of… 1 Push Jerk + 1 Split Jerk (From the rack) Athletes, instead of set percentages today, I’d like to do a traditional build up to push some limits and get a heavy stimulus on our shoulders before the METCON. I know this says build to a heavy but I’d like you to also dial in your form, especially in the split jerk which is a very limiting movement for many people. With that said, you should complete at least 5 sets of the full complex to ensure you’re getting quality technical work in today as well. If you struggle with the split jerk and are experiencing diminishing returns on the movement, turn this into 2 push jerks still building to a heavy. It will just be considered scaled today. Daily Conditioning W.O.D. –...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) 3 Rounds for Time 500/400 Meter Row or Ski 100 Meter Double KB or DB Farmer’s Carry 400 Meter Run 100 Meter Sandbag Carry Farmers Carry: Dumbbells @ 2x50s/35s Kettlebells @ 2x53s/35s Sandbag RX: 150/100 Intermediate: 100/70 Scaled: 70/30 RX+: KB 70s/53s Intermediate: KB 40s/30s Scaled: KB 35s/25s If unable to run, then row or ski 500/400 metersRead more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 15 Minutes (Time) Teams of 2 Splitting Work However Desired For Time… 15 Front Squat (135/95) 180′ Shuttle Run (Cones 30′ Apart) 12 Cleans (155/105) 180′ Shuttle Run (Cones 30′ Apart) 15 Front Squats (155/105) 180′ Shuttle Run (Cones 30′ Apart) 12 Cleans (185/125) 180′ Shuttle Run (Cones 30′ Apart) 12 Front Squats (185/125) 180′ Shuttle Run (Cones 30′ Apart) 9 Cleans (205/145) 180′ Shuttle Run (Cones 30′ Apart) 12 Front Squats (205/145) 180′ Shuttle Run (Cones 30′ Apart) 9 Cleans (225/155) 180′ Shuttle Run (Cones 30′ Apart) *Cleans may be power or squat RX+: 15 Front Squat 185/125 12 Clean: 205/145 15 Front Squat 205/145 12 Clean 225/155 12 Front Squat 225/155 9 Clean 255/175 12 Front Squat 255/175 9 Clean 275/185 Intermediate: 15 Front Squat 115/85 12 Clean: 135/95 15 Front Squat 135/95 12 Clean 155/105 12...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (3 Rounds for weight) Bench Press 3 Sets of 3 Reps @ 65 – 75% (Warm Up) 2 Sets of 3 Reps @ 85% 1 Sets of 3 Reps @ 90% Score the 3 working sets (2 at 85% and 1 at 90%) Daily Bro-Sesh Bodybuilding W.O.D. – 16 Minutes (2 Rounds for weight) Part 1 – 8 Minute Time Cap Straight Through… 12 Heavy Double Dumbbell Tricep Extensions (Lying down) 24 Light Double Dumbbell Tricep Extensions (Lying down) (Same Time) 10 Heavy Double Dumbbell Tricep Extensions (Lying down) 20 Light Double Dumbbell Tricep Extensions (Lying down) (Same Time) 8 Heavy Double Dumbbell Tricep Extensions (Lying down) 16 Light Double Dumbbell Tricep Extensions (Lying down) (Same Time) Part 2 – 8 Minute Time Cap Straight Through… 12 Heavy Double Dumbbell Hammer Curls (Seated)(Same Time) 24 Light Double Dumbbell Hammer Curls...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Strict Press (Heavy Day) 5 – 5 – 5 – 5 – 5 (5 Sets of 5) Hit 5 heavy sets of 5 reps of strict press today working up in weight or staying at the same heavy weight across the board. Score is total today so no leaving anything in reserve for your last set. You must start and stay heavy. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible of… 12 Lateral Bar Over Burpees 9 Push Press (115/85) 6 Bar Muscle Ups RX+: 155/105 and Ring Muscle Ups Intermediate: 95/65 and Chest to Bar Pull Ups Scaled: Kipping Pull Up Variations Beginner: Ring Rows Athletes, between the burpee and push press, there are plenty of opportunities to “push” in this workout regardless of whether...Read more