CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time) For Time 3 Rounds 20 Single Kettlebell Sumo Deadlift High Pull (55/35) 40 Toes to Bar 120 Double Unders RX+: 70/55 Scaled: 35/25 Beginner: 25/15 Double Under Scaling – 180 Singles – 180 Line Hops – 120 Plate Hops Toes to Bar Scaling – Toes to Target – Knees to Chest – Hanging Knee Raises (Above Hips) (Strict or Kipping) – Suit Cases or V Ups – Toes to Rig – Ab Mat Sit Ups Scaled Version 3 Rounds 20 Sumo Deadlift High Pulls 40 Hanging Knee Raises 180 Single Unders Beginner Version 3 Rounds 20 Sumo Deadlift High Pulls 40 Ab Mat Sit Ups 120 Single Unders or Line HopsRead more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight) Front Squats Set 1: 5 Reps @ 65% 1RM Set 2: 3 Reps @ 75% 1 RM Set 3: 1+ Reps @ 85% 1RM Athletes, just like the last two weeks, the set of “1+” should be a true max effort at that weight. It’s best to pick a goal rep amount and do your best to get there. If you get there and you’re feeling good, don’t stop. That’s the time to dig deep for a bigger set and surpass what you originally wanted. This is crucial for both mental and physical growth. Mobility Areas of Focus for the Front Squat – Thoracic Spine – Shoulders – Hips – Ankles Daily Conditioning W.O.D. – 15 Minutes (5 Rounds for calories) Every 3 Minutes (for 15 Minutes Total (5 Rounds)) Perform: 20 Unbroken Wall Balls 20/14...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Bring a Friend Free Saturday As Many Rounds and Reps as Possible in 25 Minutes of… 500/400 Meter Ski 20 Alternating Single Dumbbell Hang Power Snatches (50/35) 500/400 Meter Row 20 Single Dumbbell Overhead Lunges (R/L=2) (50/35) 30/24 Calorie Bike only if all out of rowers and ski ergs. RX+: 70/50 Intermediate: 40/30 Scaled: 35/25 Athletes can use whichever arm they’d like for the single arm dumbbell lunges but it would be smart to work both arms in into the workout to ensure equal work. Modify the over head lunges with a single arm front rack lunge or a weightless lunge.Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 35 Minutes (Time) 3 Rounds for Time with a Partner 100 Double Unders 80 Pull Ups 60 Wall Balls 20/14 40/30 Calorie Bike M/F = 35 Calories RX+: 30/20 and Chest to Bar Pull Ups RX/Intermediate/Masters: 20/14 Scaled: 14/10 Intermediate Version 80 Double Unders 60 Pull Ups 40 Wall Balls (20/14) 40/35/30 Calorie Bike (M/M M/F, F/F) Scaled Version 150 Single Unders 60 Ring Rows 40 Wall Balls 14/10 35/30/25 Calorie Bike (M/M, M/F, F/F)Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for reps) 32 Minutes 0 – 8 Minutes: 4 Sets of 10 – 12 Heavy Double Dumbbell Bench Press (Score both dumbbells) 8 – 16 Minutes: 4 Sets of 16 – 20 Single Arm Dumbbell Flys (8 – 10 Each Side) (Score one dumbbell) 16 – 24 Minutes: 4 Sets of 16 – 20 Alternating Crossbody Underhand Arm Raises (8 – 10 Each Side) (Score one dumbbell) 24 – 32 Minutes: 12 – 15 Double Dumbbell Squeeze Press (Score both dumbbells) () () () Daily Endurance W.O.D. – 30 Minutes (Time) For Time 5 Rounds 30 Arms Only Bike Arm Pushes (R/L=1) 20 Hand Release Push Ups 30/24 Calorie Ski 20 Ab Mat Sit Ups Instead of a calorie amount today for the arms only bike, athletes will just count their arm pushes as R/L = 1...Read more