CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Every 3 Minutes on the 3 Minutes Complete… 8 Heavy Push Presses (From the rack) Building in weight as you go. Score all 5 sets. Today’s strength is also a challenge of muscular endurance and barbell cycling in the front rack. During these sets, it is crucial that you keep a close bar path to your frontal plan (face) in order to maintain balance and mitigate any unnecessary energy expended. Use the fast and strong drive our of the dip to put as much energy upwards as possible. Remember, no redipping! Daily Conditioning W.O.D. – 15 Minutes (Time) 7 rounds for time of: 7 Single Dumbbell Devil’s Presses (Alternating arms) 100 Meter Single Arm Dumbbell Farmer’s Carry 100 Meters = 330 Feet or (11) 30′ Lengths which means you will end up doing devil’s presses on...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (Time) 30-20-10 reps for time of: Single-arm Russian Kettlebell Swings (Right Arm) Single-arm Russian KettleBell Swings (Left Arm) Kettlebell Goblet Squats 500/400 Meter Row or Ski after Each Full Round RX: 70/53 Intermediate: 53/35 Scaled: 35/25 There is one goal for today’s workout: hang on to the kettlebell for as long as possible. The loading of the kettlebell should allow you to perform at least 10 single-arm swings every time you pick up the bell. The same is true for the goblet squats. Try to hang on for bigger sets, and don’t put the kettlebell down when you get to your set of 10. Aim to complete today’s workout in 10 minutes or less. Beginners or first timers may consider following a 20 – 15 – 10 Rep Scheme at a lower load. In the single-arm Russian...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (2 Rounds for time) With a partner, on a running clock, for time: At 0:00 10 rounds each (20 Rounds total): 12/10 Calorie Ski Rest At 15:00 5 rounds each: 30 Wall Ball Shots RX+: 30/20 RX: 20/14 Scaled: 14/10 Beginner: 10/6 Record both times. There may be some slight math involved for the wall balls since you’ll be starting that at the 15:00 minute mark. The goal is to finish the ski calories in under 30-40 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 20- to 30-second sprint each round. The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge...Read more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight) 0 – 8 Minutes: 4 Sets of 10 – 12 One and A Quarter Double Dumbbell Bench Press (Score both dumbbells) (Fast twitch muscle priming movement) 8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Bent Over Rear Delt Row (Score both dumbbells) 16 – 24 Minutes: 4 Sets of 12 – 15 Double Dumbbell Lateral Raise to Front Arc (Score both dumbbells) 24 Minute – 32 Minutes: 4 Sets of 12 – 15 (Each Arm) Kneeling Single Arm Flat Bench Dumbbell Bicep Curl (Score one dumbbell) () () () () Endurance W.O.D. – 30 Minutes (Time) 10 Rounds for Time 250/200 Meter Row or Ski Front Elbow Plank 10 Hand Release Push Ups *Elbow plank for the duration of the 250/200 meter Row or Ski. With a running clock, as fast...Read more

CrossFit Republic – CrossFit No Endurance Option Today I have intentionally left out an endurance option today. Based on an assessment of gymnastics skills across the community, I would like everyone to work on their strict “pulling” today. Daily Strength W.O.D. – 10 Minutes (5 Rounds for reps) Every 2 Minutes on the 2 Minutes (5 Rounds)… RX+: 5 Unbroken Weighted Strict Pull Ups RX: 8 Unbroken Strict Pull Ups Intermediate: 5 Unbroken Strict Pull Ups Scaled: 8 Banded Strict Pull Ups Beginner: 8 Seated Strict Pull Ups with Barbell on Rig Athletes, this is not an “AMRAP.” In order to allow you all to score this workout, I have to use the “AMRAP – REPS” setting. Your score will be the amount of reps completed in each round for 5 rounds. A perfect score is all of the reps prescribed at your level. Enjoy a nice opportunity to work...Read more