CrossFit Republic – Master’s Strength (Weight) Turkish Get-Up 15 Minutes 5 sets of 4 Two on each side (Alternating) Going up in weight each time () WOD (Time) 20 Minutes 3 Rounds of 10 3-sec Deficit Pull Ups 20 KB Deficit Deadlifts 35/45 30 In and Out Crunch 400 M RowFor the Deficit Pull Ups we are focusing on building that upper body strength, really focus on going slow and controlled all the way down. 1-time exercise (No Measure) () () ()Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Front Squats (From the Rack) 5 Sets of 5 70%, 75%, 80%, 80%, 80% – 85% Athletes, this should work out to a set every 3 minutes. I built in a lower starting point to account for some warm up time up to that 80%. Daily Conditioning W.O.D. – 15 Minutes (Time) For Time 12-9-6-3-1 reps of: Front Squats (205/145) (From the Floor) Ring Muscle Ups *First Front Squat can be a squat clean. RX+: 245/165 Intermediate: 165/115 Scaled 135/95 Beginner: 45/35 or Lead Pipe or Medicine Ball Ring Muscle Ups Modifications – 1:1 Bar Muscle Ups – 1:1 Burpee Pull Ups – 15, 12, 9, 6, 3 Chest to Bar Pull Ups, Regular, Jumping, Banded Pull Ups, or Ring Rows Beginner Version of Workout 12 – 9 – 6 – 3 – 1 Medicine Ball...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Front Squats (From the Rack) 5 Sets of 5 70%, 75%, 80%, 80%, 80% – 85% Athletes, this should work out to a set every 3 minutes. I built in a lower starting point to account for some warm up time up to that 80%. Daily Conditioning W.O.D. – 15 Minutes (Time) For Time 12-9-6-3-1 reps of: Front Squats (205/145) (From the Floor) Ring Muscle Ups *First Front Squat can be a squat clean. RX+: 245/165 Intermediate: 165/115 Scaled 135/95 Beginner: 45/35 or Lead Pipe or Medicine Ball Ring Muscle Ups Modifications – 1:1 Bar Muscle Ups – 1:1 Burpee Pull Ups – 15, 12, 9, 6, 3 Chest to Bar Pull Ups, Regular, Jumping, Banded Pull Ups, or Ring Rows Beginner Version of Workout 12 – 9 – 6 – 3 – 1 Medicine Ball...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Front Squats (From the Rack) 5 Sets of 5 70%, 75%, 80%, 80%, 80% – 85% Athletes, this should work out to a set every 3 minutes. I built in a lower starting point to account for some warm up time up to that 80%. Daily Conditioning W.O.D. – 15 Minutes (Time) For Time 12-9-6-3-1 reps of: Front Squats (205/145) (From the Floor) Ring Muscle Ups *First Front Squat can be a squat clean. RX+: 245/165 Intermediate: 165/115 Scaled 135/95 Beginner: 45/35 or Lead Pipe or Medicine Ball Ring Muscle Ups Modifications – 1:1 Bar Muscle Ups – 1:1 Burpee Pull Ups – 15, 12, 9, 6, 3 Chest to Bar Pull Ups, Regular, Jumping, Banded Pull Ups, or Ring Rows Beginner Version of Workout 12 – 9 – 6 – 3 – 1 Medicine Ball...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Front Squats (From the Rack) 5 Sets of 5 70%, 75%, 80%, 80%, 80% – 85% Athletes, this should work out to a set every 3 minutes. I built in a lower starting point to account for some warm up time up to that 80%. Daily Conditioning W.O.D. – 15 Minutes (Time) For Time 12-9-6-3-1 reps of: Front Squats (205/145) (From the Floor) Ring Muscle Ups *First Front Squat can be a squat clean. RX+: 245/165 Intermediate: 165/115 Scaled 135/95 Beginner: 45/35 or Lead Pipe or Medicine Ball Ring Muscle Ups Modifications – 1:1 Bar Muscle Ups – 1:1 Burpee Pull Ups – 15, 12, 9, 6, 3 Chest to Bar Pull Ups, Regular, Jumping, Banded Pull Ups, or Ring Rows Beginner Version of Workout 12 – 9 – 6 – 3 – 1 Medicine Ball...Read more