W.O.D.Saturday 11/2/19


W.O.D.Saturday 11/2/19


Name: Kyle Snodgrass

Hometown: Clinton, MO

Age: 34

When did you first start training at CrossFit Republic and what brought you to CFR? We moved to Republic from Ozark in May of 2018. I had been training at CrossFit 417 for 3 years prior and started at CFR right away.

Tell us about your sports & fitness background: I played everything I could growing up. Baseball, basketball, football, soccer, tennis and I wrestled. I started lifting weights around 13 and really took to it. I concentrated on power lifting and football through high school. I got several offers from smaller schools, but opted for the big city of Springfield.

How did you first get exposed to CrossFit? I had been interested in CrossFit for awhile, but was hesitant to try. By the time I was 29 I was so out of shape I was desperate. What I was doing on my own wasn’t working. My wife had several friends that did CrossFit and they raved about it. I sucked it up and gave it a shot.

What was your first workout and how did it go? Don’t remember exactly, but I know it had legless rope climbs. I remember being asked by another member if I was going to try the rope climbs. I told him it was my first day, but secretly thought to myself “of course I am. What’s the big deal?” I still remember jumping up and grabbing that rope and reality hitting me of exactly how out of shape I’d become. It was eye opening to say the least.

Favorite Movement/Least Favorite Movement: Favorite – power clean. Least – front squat

What class time do you typically come to? Typically 4:30, but I’m all over the place. I work from home and it usually just depends on my schedule for the day.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? I was extremely out of shape before CrossFit. Once I got married and started having kids I let myself go pretty hard. I had become rather pear shaped. When I started I couldn’t do a single pull up and a 95 lb snatch was out of the question. I remember the look of disgust on Jared Stevens (owner of 417) face when I had to put a band on the rig for a WOD that involved pull ups. That look still drives me today. I’ve come a long way with my fitness since then, but I’m not sure I’ll ever be satisfied.

Please share with us any favorite CrossFit or CFR moments: Finishing 11th at HOA this year with Kristy and a couple of geriatrics was great. I was really happy with how our team performed and enjoyed the experience. Also, anytime time I beat Macy is a great day. (Macy: Guys don’t believe him, just because he has great hair he thinks he can talk down to me;)

Any advice for people just getting started or new to CrossFit? Just keep coming. Make it a part of your regular routine. Even if the WOD looks terrible. Just go. I could barely walk for the first 6 months I was so sore, but I just kept coming back.

“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” –Mohammed Ali

One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.

Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.

Conditioning WOD

For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees


  • Bodyweight triplet workout
  • Scores will range from 15-25 minutes, but we’ll cap the work at 30 minutes total


  • If unable to run, complete one of the following:
  • 14/10 Calorie Bike
  • 250/200 Meter Row


  • With 84 toes to bar in the workout, it’s important that each athlete choose the right variation and rep scheme for them
  • To complete the workout as written, we recommend that athletes have at least 15+ toes to bar unbroken when fresh
  • We can adjust this station in the following way:
  • Reduce the total volume by completing between 7-11 toes to bar each round (Range of 49-77 Reps)
  • Reduce the range of motion of the movement while keeping volume the same


  • These are standard burpees requiring chest to floor, air under the feet, and hands overhead

The Legs
Let’s aim to keep the legs close together during the back swing and as they come up to the bar. As I’m sure we know from the handstand push-up standard in 20.3, keeping the legs closer makes the legs longer. The longer the legs are, the easier it will be to make contact with the bar. While we don’t have to keep the legs completely straight, keeping them tight together is a must.

The Shoulders
Keeping the shoulders active also puts us in a more favorable position. Instead of dead hanging from the bar, we can pull the shoulders down to create an active and stable shoulder position. This not only makes it easier to maintain the rhythm in the kip swing, but also puts us closer to the bar, as the upper body is more compact here.

Movement Subs
Reduce Reps
Toes as High as Possible
Knees to Chest or Waist

The Legs
We want to do the opposite with the legs on the burpees. Rather than keeping them as long as possible, we want to be a litter wider. As the feet jump up, we want to land on the heels just outside the hands. This slightly wider stance makes for faster, more efficient reps than jumping the feet too narrow between the hands or super wide outside the hands.


  • Less is more, especially with a high volume of reps
  • It will be beneficial to go with short set and short breaks over large sets and long breaks
  • From the very beginning, think sets of 3-5
  • While it may feel conservative, it’s incredibly consistent across the whole workout


  • Small sets of toes to bar also allows us to maintain a higher intensity on the other two movements
  • If we know we had to push through big sets on the bar, we’d probably slow the run and burpees a lot
  • Understanding that 54 of the 84 reps are in the first 3 sets, find a steady pace on the first 3 rounds and try to maintain or increase your pace on the last 4 sets