CrossFit Republic – CrossFit Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.) Athletes, this hypertrophy style set up will build significant muscular endurance, promote muscle growth through increased time under tension, and will help with fat burning by elevating your heart rate for a sustained period of time. Figure a set every 5 minutes for adequate recovery. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 12 Minutes of… 12 Pistol Squats (R/L = 2) 6 Box Overs (24/20) 12 Kettlebell Goblet Box Step Ups (24/20) (70/55) (R/L=2) 6 Box Overs (24/20) Intermediate: 55/35 Scaled: 35/25 Beginner:...Read more

CrossFit Republic – CrossFit Back Squat (Daily Strength W.O.D. – 15 Minutes Back Squats 3 Sets of 12 Reps @ 60% of your 1RM Athletes looking for a bigger challenge may climb up to 70% today but I wouldn’t go much farther than that in order to save yourself for the rest of the week.) Athletes, this hypertrophy style set up will build significant muscular endurance, promote muscle growth through increased time under tension, and will help with fat burning by elevating your heart rate for a sustained period of time. Figure a set every 5 minutes for adequate recovery. Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 12 Minutes of… 12 Pistol Squats (R/L = 2) 6 Box Overs (24/20) 12 Kettlebell Goblet Box Step Ups (24/20) (70/55) (R/L=2) 6 Box Overs (24/20) Intermediate: 55/35 Scaled: 35/25 Beginner:...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