Partner W.O.D. Monday 6/7/21


Partner W.O.D. Monday 6/7/21



Republic, MO

Ages 13/37

Started during COVID and was hit and miss at first due to QT.

We both have played various sports. I played some college football at MIZZOU and we both have made Crossfit our sport of choice.

My daughter Rae would tell you that I got her exposed to CrossFit and I actually started at another CrossFit for a weight loss contest a few years ago. I came to CrossFit Republic by meeting Macy Mitchell, the owner unexpectedly. I had a couple of coworkers working at my house during COVID and Macy stopped by to meet with one who was the mayor of Willard at the time. (This was when Macy was running for political office) We were all talking and Macy extended the invite to try CFR. I have always been the type who likes to clock in, put in my work, and clock out. I came in with an expectation of doing just that and not looking for a community. I tried to explain this to Jen (Macy’s wife, that I was rudely explaining this to) but she continued to check in with me. Eventually she would not be denied and the 9am class and coaches had won me over. The support and fun has been an overwhelming part of the culture at CFR and I have been drinking the kool-aid ever since. LOL

I now attend the 1730 class and bring my daughter with who is also loving the CFR community. -Favorite movement: bench press for Rae and Strict Press for me.

Least Favorite movement: Squat Snatch for Rae and Lunges for me.-We have both been losing weight, getting leaner, and stronger. Personally I have lost around 50 or so lbs. I was diagnosed with type 2 diabetes before coming to CFR with an A1C over 10. It is now at 5 and I meet with my doc next week to see if I still need a med.

Advice for new members from Rae: For sure start with the “Learn to CrossFit” class and keep your fire.

Advice for new members from Derek: Just show up. A perceived bad workout is better than none and you will always be glad you did it.

I really can’t express enough my gratitude for CFR and the whole CFR community. #CFRFamily #Fitness4Everyone #AthleteSpotlight

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Partner Strength – 10 minutes

Each teammate quickly finds a 2 rep Thruster from the ground.

*One lifting at a time.
*First rep can be a squat clean thruster.
*Sum of both lifts will be your team score.
*If male and female partners, females please take your weight and divide it by .7 to give you an accurate Crossfit conversion for male weight and then use that weight in your total (Example – 2 rep thruster is 115; take 115 divided by .7 = 165lbs.

Partner Conditioning WOD – 20 minute cap

“You go, I go” format.
P1. Complete one full round
P2. Rests
Each athlete completes 6 total round (3 of each)

*If odd number of athletes, either have the extra athlete shadow a team, by completing a round when one of the athletes completes a round

For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees

Directly Into…

3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees

*Score = Time it takes to complete the workout

GENERAL WARM-UP [5:00-10:00]
Get Hot
50 Jumping Jacks
20 Alternating Single Leg Touches Video
40 Jumping Jacks
20 Arch Ups Video
30 Jumping Jacks
20 Mountain Climbers Video

:45 Samson Stretch (each side)

**FOCUS: BAR PATH/ELBOWS – “Minimal Daylight to Daylight” (Power Clean) & “Fast Forward” (Thruster) DAILY VIDEO
For the Power Clean, during the first two pulls, keep the arms straight and tight to body = minimal daylight. After full extension of the hips and knees, the elbows bend and we see “daylight between the arms and torso. This means the bar is close. Seeing a lot of daylight before the athlete has stood up means an early pull and increase the chance of losing an efficient bar path.
On the descent of the Thruster, pulling the elbows forward and down to the shoulders fast can improve timing and keep the bar closer.

Power Clean (5:00)
3-5 Deadlift-Shrug (Assess “minimal daylight” at the elbow)
3-5 Hang Muscle Clean
3-5 Hang Power Clean
8 Power Clean (4 w/ pause in receiving position + 4 w/ no pause)

Thruster (4:00)
3-5 Push Press (“Find the shoulder fast” via fast elbows forward and down)
3-5 Front Squat
Thruster “Timing” Drill Video
1 Thruster (:5 descent from overhead to shoulders – slow)
1 Thruster (:3 descent from overhead to shoulders – moderate)
1 Thruster (:1 descent from overhead to shoulders – fast)
5 Thrusters (Assess for timing)

Bar-Facing Burpee (2:00)
6 Bar Facing Burpees

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]


  • Decrease Load/Reps
  • From the Hang
  • Single Dumbbell Clean


  • Decrease Load/Reps
  • Single Dumbbell
  • Front Squat/Push Press


  • Decrease Reps
  • Step Up/Over
  • “No-push-up” Burpees