CrossFit Republic – CrossFit Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight) Front Squats (3 Sets of 3) 1 Sets of 3 at 65% 1 Set of 3 at 75% 1 Set of 3+ at 85% Athletes, I’ve decreased the amount of time for the squat session today in order to make more time for workout preparation and build up prior to the clock starting. Once again, let push hard on that last set of 3+. That’s where the biggest gains are made. Daily Conditioning W.O.D. – 15 Minutes (Time) For Time: 3 Rounds 75 Double Unders 21/17 Calorie Echo Bike 5 Front Squats RX+: 245/165 RX: 225/155 Intermediate: 185/125 Scaled: 135/95 Beginner: 75/55 28/22 Calorie Row ONLY if all out of bikes. Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it....Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 15 Minutes (3 Rounds for time) Sled Push 3 Sets of 50 Meter Sled Push (Rest between efforts for the sprint stimulus of this strength portion) Score will be the sum of the 3 times this took you. If you’re using RX or RX+ weight, you must complete all 3 attempts to consider it RX or RX+. RX+ Men: 225 = (5) 45lbs Plates RX+ Women: 155 = (3) 45lbs Plates and (2) 10lbs Plates RX Men: 180 = (4) 45lbs Plates RX Women: 125= (2) 45lbs Plates and (1) 35lbs Plate Intermediate Men: 155 = (3) 45lbs Plates and (2) 10lbs Plates Intermediate Women: 100 = (2) 45lbs Plates and (1) 10lbs Plate Scaled Men:100 = (2) 45lbs Plates and (1) 10lbs Plate Scaled Women: 70 = (1) 45lbs Plates and (1) 25lbs Plate Athletes, today you will perform 3 separate...Read more

CrossFit Republic – CrossFit Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 SquatsScore is total reps or rounds and reps completed. One full round is 600 Reps This workout is a benchmark workout that we’ll be using to build volume, pacing, and mental toughness for “Murph.” The progressive rep scheme simulates the endurance required for pull-ups, push-ups, and air squats in a high-volume format. It also encourages athletes to practice managing fatigue and maintaining quality reps under increasing demand. Break early and often. Avoid going to failure on push-ups or pull-ups to sustain quality. Aim for steady, repeatable sets (e.g., sets of 2-5 pull-ups, 5-10 push-ups). Use air squats as active recovery—focus on smooth, consistent...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time) Teams of 3 For Time… Buy In: 12 Rope Climbs 3 Rounds 30 Power Snatches (135/95) 60 Toes to Bar 30 Thrusters (135/95) 60 Lateral Bar Over Burpees Buy Out: 12 Rope Climbs RX+: 155/105 Intermediate: 115/85 Scaled: 95/65 Beginner: 45/35 Rope Climb Modifications – Half Rope Climb – 15 Rope Walks (As a Team) – 30 Ring Rows (As a Team) Scaled Version Buy In: 15 Rope Walks 30 Power Snatches (95/65) 60 Knees Above Hips or Hanging Knee Raises or Abmat Sit Ups 30 Thrusters (95/65) 60 Lateral Bar Step Over Burpees Teams of 2 do 2/3 of each rep amount Team of 1 do 1/3 of each rep amountRead more

CrossFit Republic – CrossFit Daily Bodybuilding Bro Sesh W.O.D. – 32 Minutes (2 Rounds for weight) 0 – 8 Minutes: 4 Sets of 16 – 20 Single Arm Dumbbell Bench Press (8 – 10 Each Arm) Using only 1 dumbbell. This movement is designed to force the core to stabilize while pressing with one side of your body. Score one dumbbell of last set. 8 – 16 Minutes: 4 Sets of 16 – 20 Single Dumbbell Free Standing Bent Over Rows (8 – 10 Each Arm) Using only 1 dumbbell and no bench support for core stabilization. Score one dumbbell of last set. 16 – 24 Minutes: 4 Sets of 15 Banded Overhead PVC Tricep Extensions (No score here, just a pump) 24 – 32 Minutes: 4 Sets of 15 Lying Banded Bicep Curls with PVC (No score here, just a pump) () () () Endurance W.O.D. – 30 Minutes...Read more