W.O.D. and Endurance Thursday 6/7/18


W.O.D. and Endurance Thursday 6/7/18


Had a great weekend as Coach Becca Godsey led the troops into competition. “So proud of Special Olympics Missouri Powerlifting athlete Jody Carey Davis for picking up a slew of first place awards! Big thanks to CrossFit Republic for always giving our team a place to grow stronger!”

Many know we offer training for the Special Olympics in powerlifting at CrossFit Republic, completing the bench press and deadlift, for competitors who are at least 8 years old and have either an intellectual or developmental disability. This program is meant to be something fun and engaging, for anyone that fits this criteria, and a chance for them to compete and qualify for the Special Olympics, if they’d wish to try. Our doors are open for these athletes to join!

Want to join our team? Let Becca Godsey know! Join Jody and the rest of our athletes by messaging, calling 417-522-3668, or visiting https://www.crossfitrepublic.com/special-olympics-training/ !

*Other coaches of this awesome program include CFR members Lissa Robinson, Randy Robinson, Scot Wipf, and Leslie Franklin

**For newbies – although the class will all do the same workout today, an endurance class 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.

Conditioning AND Endurance WOD – 40 min cap

3 Rounds for time of…
30 Power Snatches 75/55
30 Hand Release Pushups
30/21 Calorie Row
30 Toes to Bar


*Scale Hand Release pushups either on your knees, on a box, or on the rings, based on your ability level and the coaches discretion

*Scale toes to bar with knees high trying to break parallel.  Do not do toes to rig unless undergoing a certain shoulder injury.  Need to practice supporting yourself and gain shoulder strength by hanging onto that bar

*For newer athletes to CFR, consider cutting these reps in half or by a third for a great workout, but for a shorter time frame. Ex – 15,15,10,15, or 20,20,15,20

Post total time!  (if you do not complete all reps in time cap, add 1 second per rep not completed onto the time cap ex- 40:15 = 15 reps left)