Team W.O.D. and Endurance Tuesday 11/27/18


Team W.O.D. and Endurance Tuesday 11/27/18

Wouldn’t it be nice to have more than just 10 minutes here and there with a coach to refine a skill, work on Olympic lifting technique, have some individual programming for your personal goals?!
We now offer one-on-one Development Training at CFR!
Built for EVERYONE. You do not have to be a member to take advantage of this.
At CrossFit Republic, our coaching team works one-on-one, in private sessions with athletes to support their health/fitness goals. As a result, they see big improvements in overall health, agility, strength, mobility, endurance and development in movements they need more time to develop outside of the daily Crossfit workout.
Whether you want personal training for your overall fitness journey or want to develop a specific skill, lift or movement, these one-on-one sessions are moldable to you and your goals!
or call the gym at 417-732-5433!
#NeverSettle #OneStopShop #PersonalCoaching #BestOf417

Team Conditioning WOD – 32 minutes

*Teams of 3

Score is two scores – TOTAL REPS/CALS and TOTAL POUNDAGE as a team

*Each athlete will do max reps/cals at one movement on the minute, then the next 2 minutes the other teammates will work, making every teammate put in MAX EFFORT work every 3 minutes, twice through

*Back squat bars may be waiting on the rack, but no weight loaded

0:00 – 18:00 minutes complete…

Min 1: Max Cal Ski Erg (Athlete 1)

Min 2: Max Reps Box Overs 24/20 (Athlete 2)

Min 3: Max reps DB Devil Presses 50/35 (Athlete 3)

Min 4: Max Reps Box Overs 24/20 (Athlete 1)

Min 5: Max reps DB Devil Presses 50/35 (Athlete 2)

Min 6: Max Cal Ski Erg (Athlete 3)

Min 7: Max reps DB Devil Presses 50/35 (Athlete 1)

Min 8: Max Cal Ski Erg (Athlete 2)

Min 9: Max Reps Box Overs 24/20 (Athlete 3)

Repeat... starting back with min 1 (athlete 1) so each teammate hits each movement twice

at 20:00 – 32:00 off the rack, quickly find a 3 rep back squat.  Your weight will be added together for one team total.

*If teams of 3 are not possible, teams of 2 will complete this workout the exact same, both resting the minute of where athlete 3 would be, to imitate the same stimulus of the workout the rest of the class is getting. They will complete the back squat with the same time domain as well.  If teams of 1, same thing.  They will work for a given minute, then rest the next 2. Then complete the back squat as well.

Devil Press Demo

*Holding a Dumbbell in each hand perform a burpee (chest touching the floor). Jump up to your feet and remain bent over so that you can then thrust your hips forward to use the momentum to swing the DBs forward. As your swing the DBs forward bend at the elbow and then press them above your head.

Post 2 scores!  Total reps/cals and total poundage as a team achieved!

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.


For time…

Buy In: 50/35 calorie row


20 – 16 – 12 – 8 – 4 reps of…

DB Devil Presses 35/25

Box Overs 20″

Back Squats 95/65 (from the ground)

*10/7 Calorie Bike after each round