CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Squats (From the Rack) 3 Reps @ 65% 3 Reps @ 65% 3 Reps @ 70% 3+ Reps @ 80% For your last set of 3+ @ 80%, athletes should shoot for 6 – 10 Reps. It’s a best practice to pick a rep goal before beginning the set to give yourself something to push to or past. Daily Conditioning W.O.D. – 12 Minutes (Time) 5 Rounds For Time 2 Rope Climbs 6 Sandbag Cleans over the shoulder 150/100 Intermediate: 100/70 Scaled: 70/30 Rope Climbs – RX+: 2 Legless Rope Climbs – Half Rope Climb – 3:1 Rope Pulls – 3:1 Ring Rows – 2:1 Strict Pull Ups (Banded if needed) Daily Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 5 –...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) Front Squats (From the Rack) 3 Reps @ 65% 3 Reps @ 65% 3 Reps @ 70% 3+ Reps @ 80% For your last set of 3+ @ 80%, athletes should shoot for 6 – 10 Reps. It’s a best practice to pick a rep goal before beginning the set to give yourself something to push to or past. Daily Conditioning W.O.D. – 12 Minutes (Time) 5 Rounds For Time 2 Rope Climbs 6 Sandbag Cleans over the shoulder 150/100 Intermediate: 100/70 Scaled: 70/30 Rope Climbs – RX+: 2 Legless Rope Climbs – Half Rope Climb – 3:1 Rope Pulls – 3:1 Ring Rows – 2:1 Strict Pull Ups (Banded if needed) Daily Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 5 –...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance – 25 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 25 Minutes of… 15 Toes to Bar 12 Box Overs (24/20) 9 Push Jerks (155/105) RX+: 185/125 Intermediate: 135/95 Scaled: 95/65 Toes to Bar Scale – Toes as High as Possible – Knees to Chest, Arms, or Above Hips – Ab Mat Sit Ups – Toes to Rig – Hanging Knee Raises Beginner 12 Ab Mat Sit Ups or Toes to Rig 9 Box Step Overs 20/16 6 Double Dumbbell Push Jerks or Push PressRead more

CrossFit Republic – CrossFit Daily Strength and Conditioning W.O.D. – 24 Minutes (6 Rounds for weight) 6 3-Minute Rounds with 1 minute rest in between efforts of… 5 Squat Snatches 15 Bar Facing Burpees 5 Overhead Squats (First rep can be a squat snatch) Rest 1 Minute Build in weight as you go. The intent of this workout isn’t speed today although the clock will add an element of urgency to each of our rounds. The goal here is to see how well we can move weight in complex movements like the squat snatch and overhead squat under fatigue. Athletes have the ability to challenge themselves with their own weight build up to find those capabilities or limitations. Athletes, if you’re struggling with the squat snatch, you may utilize the power snatch. Keep in mind that the best way to practice squat snatches if you’re having a hard time landing...Read more

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 20 minutes of: 30 Burpees 20 Kettlebell Swings (55/35) 10 50-foot shuttle runs (25 feet out and 25 feet back) RX+: 70/55 Intermediate: 40/30 Scaled: 35/25 Today’s workout is a longer-duration grind. Use this workout as an opportunity to move, get the blood flowing, and have some fun. If this is a normal training day, treat it as such and get after it. Choose a weight for the kettlebell swings that allows you to complete the reps in 2 sets or less. Scaling Reduce the loading of the kettlebell. To reduce the total volume of the workout, reduce the duration to 10-15 minutes. To reduce the complexity of the burpees, perform up-downs. For the kettlebell swings, reduce the range of motion to Russian...Read more