CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For time: 1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike 5 Rope Climbs (15 Feet) 50 Strict Handstand Push Ups 5 Rope Climbs (15 Feet) 1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard. Strict Handstand Push Up Scales – Reduce Range of Motion with Ab Mats – 1:1 Strict Dumbbell Press – 1:1 Strict Pike Push Ups (On Floor or...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