W.O.D. and Endurance Thursday 3/4/21


W.O.D. and Endurance Thursday 3/4/21


Name: Stephanie, Rebecca, and Benjamin Roe
Hometown: I grew up in Springfield. We have lived in Battlefield for 19 years.
Age: 43, 15, and 13

When did you first start training at Crossfit Republic and what brought you here? We started November 2017. For eight years I have been using a treadmill at home and knew I needed a change. I was looking for a place that my kids could also workout with me. The PE coach at my school told me about CrossFit Republic, and when Macy Mitchell (the owner) told me the kids could workout with me I knew I found the right place.

Tell us about your sports and fitness background: I was not involved in sports at all growing up except for the swim team in the summer.
Rebecca: I’ve kind of been a tomboy all my life. I’ve always wanted to be fit and strong. I started out by trying out different sports until I found a sport I enjoyed, soccer. I played it for about 4 years, even trained weights with my mom’s workout videos at home, and then when I was 12 I started going to CrossFit Republic with my mom and brother and now I powerlift. I hope to eventually be a personal trainer and possibly own my own gym.
Benjamin: He played soccer from kindergarten through 4th grade. He is not an endurance boy at all.

How did you first get exposed to Crossfit? I didn’t know anything about CrossFit until it was recommended I try out CFR. I went and talked with Macy about whether or not my kids could join me in workouts and when he said yes I signed up for a year without even seeing what a class looked like.

What was your first workout and how did it go? I don’t remember the first workout, but I do remember coach Jenn Crosby was our coach for it. After her warm up I was really worried as to what the workout would be like!
Rebecca: I don’t actually remember my first workout but I remember being extremely exhausted after the 30 minute workout compared to the 12 minute workouts the learn-to class had been doing. I wasn’t happy about having to do that every day but it got easier as it went along.
Benjamin: I thought I was going to die!

Favorite movement/least favorite movement: I think power cleans are my favorite movement, but box jumps are growing on me now that I can finally do them. My least favorite movement is overhead squat oh, but I think that’s because I have a range of motion issue that makes it extremely difficult for me to do. Burpees are also my least favorite movement.
Rebecca: My favorite movement is probably bench. I have a lot of fun benching and I like building up my chest, especially since its more difficult for girls to build chest muscle. My least favorites are mainly anything that involves a difficult movement over my head, such as snatch and overhead squat. My body just doesn’t work very well with the technical movements over my head, which is why I powerlift.
Benjamin: back squat is his favorite movement and wall balls are definitely his least favorite movement.

What class time do you typically come to? 4:30pm Monday-Friday and 9am Saturday. When I’m home for the summer we will also go to 9 a.m. and noon classes.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? I have seen significant changes in my body shape since starting. I now have a muscle where I never had muscle before. My clothes fit looser, and I have more confidence in myself.
Rebecca: I’ve seen a lot of improvements of my fitness level and my health once my personal coach, Leslie Franklin, helped me out with my diet. I’ve even seen an increase in my mental health. For me, lifting is just very therapeutic and a way to get away from everything.
Benjamin: I have gotten stronger and the workouts feel easier.

Please share with us any favorite CrossFit or CFR moments: I think for me it was when Coach Anita worked with me and I finally got my box jump. That movement was always much more of a mental block then a physical issue of not being able to do it. I was on top of the world when I finally jumped on the box after months of working on it.
Rebecca: Mine was when I did my first work out completely RX. It felt amazing to finally do a workout as prescribed.
Benjamin: When I did my 180lb deadlift at a competition.

Any advice for people just getting started or new to CrossFit? Keep coming! Some days will be great and some days will be really hard, but you have an entire CFR family cheering you on. Also, use the SugarWOD app on your phone. It’s be very motivational to see new pr’s as I’ve improved over the years.
Rebecca: CrossFit has an amazing atmosphere, especially ours. It is amazing to know you have people cheering you on no matter what. Also, never feel wrong scaling or asking for help. We all need to do that every once in a while, if not all the time.
Benjamin: Don’t give up!

I wanted to thank our CFR family for welcoming my kids with open arms. This has been as much about their fitness journey as it has been mine. You have celebrated with Rebecca when she broke national powerlifting records, and you’ve cheered Benjamin on as he gets stronger every day. It means the world to me that you have accepted them as part of the CFR family. I would also like to thank owners Macy and Jen Mitchell for creating such a supportive atmosphere where faith and family come together every day to cheer each other on our individual fitness journeys.

***Daily workout AND endurance will be the same workout today!

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Conditioning and Endurance WOD – 30 minute cap

10 Rounds For Time of…
10 Dumbbell Renegade Rows (50’s/35’s)
10 Chest to Bar Pull ups
250/200m Row, 200/150 Ski, 12/9 Calorie Bike, OR 200m Run

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s 10-round triplet workout has a 30-minute cap to it
  • This means that we essentially have 1 minute to complete each station to finish under the cap
  • Enter your total time if you finish under the cap
  • If you hit the cap, put 30:00 as your score and write total reps completed in notes


  • Our version of the renegade row includes 1 push-up + 1 single arm row each side
  • Click Here to see a demo video of this movement
  • Choose a load that allows you to clear this station in about a minute

GENERAL WARM-UP [5:00-12:00]
2 Minute Sets
1 Minute Easy Machine
30 Seconds Jumping Jacks
30 Seconds Front Plank

1 Minute Moderate Machine
30 Seconds Hollow Rocks
30 Seconds Push-up to Down Dog Video

1 Minute Faster Machine
30 Seconds Superman
30 Seconds Shoulder Taps Video

MOBILITY [12:00-15:00]
Hanging from pullups bar: 30 Seconds
Turn Back Stretch on Wall: 45 Seconds Each Side

TEACHING [15:00-20:00]

  • The dumbbell renegade row starts from a high plank position
  • The goal is to stay relatively square and stable as we move through this
  • There are several aspects to this:
  • Have the feet wider than shoulder width to create a stable base
  • Squeeze the belly, butt, and quads tight to prevent the body from sagging towards the floor
  • Fight over-rotation by keeping the hips and shoulders somewhat square to the ground
  • Check out the Daily Video for more on this teaching point

Movement Prep
With Lighter Set of Dumbbell:

  • 15 Second Plank on Dumbbells
  • 3 Push-ups on Dumbbells (Chest to Floor)
  • 3 Rows Each Side (No Push-up)
  • 3 Renegade Rows

PRACTICE ROUND [20:00-25:00]
1 Round
With Workout Weight:
2 Dumbbell Renegade Rows
5 CTB Pullups
200 Meter Machine


  • The renegade row will be the most muscularly challenging movement of the workout
  • This is a movement where, the more effort we put into it, the easier it can be
  • Aim to get to at least 5 reps before deciding if you need a quick break
  • We can also machine/run at a pace that allows for a strong effort through these 10 reps
  • It is better to slow the machine/run down a touch to minimize breaks on the dumbbells


  • Single Dumbbell Renegade Rows

Chest to Bar Pullups

  • Pullups
  • Ring Rows
  • Strict Pullups
    *Jumping Pullups
    *Banded Pullups