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 Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time 5 Rounds of: 40 Double-Unders 20 Box Jumps (24/20) Then, 5 Rounds of: 30 Double-Unders 15 Burpees Finally, 5 Rounds of: 20 Double-Unders 10 Burpee Box Jumps (24/20 in) With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the last round of Burpee Box Jumps is completed. Box Jumps – Reduce Box Height – Plate Jumps Double Under Modification – 45 Singles – 30 Double Taps – 45 Line HopsRead more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time 5 Rounds of: 40 Double-Unders 20 Box Jumps (24/20) Then, 5 Rounds of: 30 Double-Unders 15 Burpees Finally, 5 Rounds of: 20 Double-Unders 10 Burpee Box Jumps (24/20 in) With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the last round of Burpee Box Jumps is completed. Box Jumps – Reduce Box Height – Plate Jumps Double Under Modification – 45 Singles – 30 Double Taps – 45 Line HopsRead more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time) For Time 5 Rounds of: 40 Double-Unders 20 Box Jumps (24/20) Then, 5 Rounds of: 30 Double-Unders 15 Burpees Finally, 5 Rounds of: 20 Double-Unders 10 Burpee Box Jumps (24/20 in) With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the last round of Burpee Box Jumps is completed. Box Jumps – Reduce Box Height – Plate Jumps Double Under Modification – 45 Singles – 30 Double Taps – 45 Line HopsRead more