W.O.D. and Endurance Thursday 1/3/19


W.O.D. and Endurance Thursday 1/3/19

What about your kids?!

Resolutions can lead us to invest in our own health, but what about investing in our kids’ health also?!


Our FitKids program is 2 times a week, Mondays and Thursdays at 5:30pm for Kindergarten – 5th grade!

Whether you are a member or not, you can workout while your kiddo is in class, or sit and watch, and they’ll be in good hands!

It’s an incredibly affordable, ongoing fitness program designed to teach all kids good movement and keep them active and safe through a variety of fun activities, games and workouts, helping them become physically and mentally confident in their growing bodies. This will translate into their quality of life, sports or be a foundation of a healthy future!

WE START BACK UP JANUARY 7th at 5:30PM! Space is limited!

Sign up now heading into the New Year and invest in yourself AND YOUR KIDS’ HEALTH!

Visit our website under “what we offer” to get pricing and schedule! Discounts for multiple kids/siblings for each family!

Call or message now to claim your spot! 417-732-5433 or www.crossfitrepublic.com.

#FitKids #InvestInYourKids #Fitness4Everyone #CFRFamily#WeHaveItAll

Conditioning WOD – 20 minutes

In this longer AMRAP, looking for a weight on the barbell that athletes could cycle at least 15+ repetitions unbroken when fresh and a double under variation or rep count that allows athletes to complete the reps in just around one minute. The push-ups should be completed unbroken on each round of “The Chief”. Adjust reps or variation as needed. Score is rounds and reps. Men have 129 reps per round while women have 122. Stagger by 2-3 minutes if short on rowers.

At first glance this workout looks like a triplet workout. However, we have 5 movements and not 3, as we are completing rounds of “The Chief”, which is a triplet by itself. The benefit of workouts like “The Chief” is the rep scheme and how quickly we change muscle groups. Athletes move from a pull, to a press, to a squatting movement, all with short rep schemes. All of these factors allow them to move through rounds more quickly and with higher intensity than higher rep and higher interference workouts. This enables athletes to get a good deal of work done across the 20 minutes.

As many rounds + reps/cals as possible in 20 minute of…
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

*1 Round of “The Chief”:
3 Power Cleans 135/95
6 Pushups
9 Air Squats

*If rowers are full, either wait for one to open up or sub with ski ergs

*Scaling Double Unders, you may either reduce reps, 1 Minute of Double Under Practice or 75 Single Unders
*Scaling Pushups you may reduce reps, complete push-ups to Box/Bench/Rings/On knees

Handle Height
One common fault while rowing is that the hands and handle drop while traveling forward towards the catch. When the handle drops, it is hard for athletes to generate the same amount of tension and power that they could with the handle traveling straight in and straight out. The drop can also pull athletes into a rounded position. There are two screws on the rower where the chain inserts. Keeping the chain between those to landmarks will help athletes stay consistent.

Handle Height
Looking for the hands to stay at about hip width, slightly in front of the pockets. If athletes had sparklers in their hands, they would be making tight circles and not long, loopy ovals. Keeping these circles on the tighter side ensures that the rope stays where they want it, allowing the legs and arms to better sync up.

Hips Through
The hips lead the movement, but also finish the movement on each squat. The first thing to move is the hips. They travel backwards and down as the knees track out. At the completion of the rep, athletes can squeeze the glutes to bring the hips back in line with the shoulders, knee, and ankles. This position will look a lot like a normal standing position.

Hips Up
It is common to see the hips sag during the push-up. It is understandable, as when the upper body tires, it attempts to find the path of least resistance. Dropping the hips reduces the range of motion, making it easier. Rather than focusing on simply getting the reps done, let’s get good reps done. Keep the hips up so they whole body stays in one straight line during the push-up.

Hips Through & Up
Combining what we focused on during the two prior movements into the Power Clean. As the bar passes the knee, athletes will bring the hips slightly forward to make the torso more vertical. Once the bar reaches the hips, they will then jump straight up in the air. Doing so keeps the bar closer to the body than just bringing the hips through. When the hips just go forward and not up, the bar will loop further away from the body, making it harder to control.

The first two movements of the workout will take the vast majority of time. No matter what, we’ll always be moving on the rower. The big sticking point today will likely be the double unders. Athletes can aim to move at a pace on the rower that allows them to go big on the rope. 1-2 sets is ideal.

Rounds of “The Chief” will go by very quickly. Knowing that there is no interference between the cleans and push-ups, athletes can afford to touch and go those if they’d like. Unbroken push-ups and steady push-ups to follow. The goal is to just clear the three rounds and get to the rower.

Even if athletes move a touch slower on the row from pushing “The Chief”, they are still accumulating calories just by getting there. As the name “chipper” suggests, let’s keep chipping away at this one.

*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.


As many rounds + reps/cals as possible in 30 minutes of…

50 Double Unders
25 Pushups
25/18 Cal Ski Erg (m/f)
25 Air Squats
25 Cleans 75/55

*If ski ergs are all taken either wait for one to open up or sub with rower. *Scaling – use the same scale as the daily WOD for these movements