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

CrossFit Republic – CrossFit Daily Team W.O.D. – 25 Minutes – Teams of 2 (Two Parts) (AMRAP – Rounds and Reps) 25 MINUTE RUNNING CLOCK Part 1 – 15 Minutes As Many Rounds and Reps as Possible of… 10 Squat Cleans 20 Toes to Bar 10 Push Jerks 20 Toes to Bar RX: Round 1: 135/95 RX+: 155/105 Round 2: 155/105 RX+: 185/105 Round 3: 185/125 RX+: 205/145 Round 4: 205/145 RX+: 225/155 Round 5: 225/155 RX+: 245/165 Round 6: 245/165 RX+: 255/175 Round 7: 255/175 RX+: 275/185 Intermediate Round 1: 95/65 Round 2: 115/85 Round 3: 135/95 Round 4: 155/105 Round 5: 185/125 Round 6: 205/145 Round 7: 225/155 Scaled Round 1: 45/35 Round 2: 75/55 Round 3: 95/65 Round 4: 115/85 Round 5: 135/95 Round 6: 155/105 Round 7: 185/125 Toes to Bar Modification – Toes as High as Possible – Knees to elbows, triceps, chest, or above...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight) Bench Press 5 Sets of 3 Bench Press 80%, 80%, 80%, 85%, 85% – 90% Daily Bodybuilding Bro Sesh – 12 Minutes (2 Rounds for weight) Part A – 5 Minutes Dumbbell weight stays the same unless you need to drop weight. Curls are performed simultaneously. Minute 1: 12 – 15 Double Dumbbell Wide Curl Minute: 12 – 15 Double Dumbbell Hammer Curl Minute 3: 12 – 15 Double Dumbbell Drag Curl Minute 4: 12 – 15 Double Dumbbell Reverse Curl Minute 5: 12 – 15 Double Dumbbell Straight Curl Rest 2 Minutes… Part B (Starting on the 7:00) – 5 Minutes Start heavy at weight 1 and work down in weight to weight 5 Minute 1: 12 – 15 Single Dumbbell Overhead Tricep Extension (Weight 1) Minute: 2: 12 – 15 Single Dumbbell Overhead Tricep...Read more

CrossFit Republic – CrossFit Daily Strength, Conditioning, and Endurance W.O.D. – 24 Minutes (6 Rounds for reps) For Max Reps Every 4 Minutes on the 4 Minutes for 6 Rounds Complete… 15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski 10 Deadlifts (185/125) In Remaining Time: Max Chest to Bar Pull Ups RX+: 225/155 Intermediate: 155/105 Scaled: 135/95 Beginner: 95/65 Chest to Bar Pull Up Modification – Regular Kipping Pull Ups – Banded Kipping Pull Ups or Banded Kipping Chest to Bar Pull Ups – Jumping Pull Ups – Strict Pull Ups (Regular or Banded) – Ring RowsRead more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight) Every 2 Minutes on the 2 Minutes Complete… Three Position Power Snatch (Unbroken) Building to a heavy complex for the day. Log all 6 sets. The three positions are: Power Positions (Hips) Hang Position (Above Knee) Mid Shin Position (Weight Touches Floor) () Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 20 Double Unders 5 Hang Power Snatches (155/105) 5 Strict Handstand Push Ups If you’d like to practice double unders, work for no more than 30 seconds at the station but move on after that. Intermediate option: Complete as many rounds and reps as possible in 15 minutes of: 20 Double Unders 5 Hang Power Snatches (115/75) 3 Strict Handstand Push Ups Beginner option: Complete as many rounds and reps...Read more