W.O.D. and Endurance Tuesday 11/5/19


W.O.D. and Endurance Tuesday 11/5/19

Welcome our newest coach, Jennifer Rawls!

“Alright, a little bit about me. My name is Jennifer, but you can call me Jenn, or Jen, or Twinkle. I’ve been living in Missouri since 2012 with my girl, Tess and our two dogs. I grew up in Alabama, and back in those days I was more into dance classes and the colorguard. Life led me to Virginia where I learned to surf. I started to go to a gym sporadically to help with surfing, but it was unstructured, random, and without any actual goals.

In 2011, I joined the U.S. Army Reserves as an Aircraft Powertrain Repairer. Basically, I can work on all of the Army helicopter rotor heads and do some important, special inspections. In 2014, I was at an Army school with an instructor that was a Master Fitness Trainer. I thought that would be so cool do get certified in, but I was nowhere close to achieving the pre-requisites for that. A few months later, I was deployed to Kuwait and my journey into fitness really began. While overseas, I taught myself all of the major lifts by reading Starting Strength. A Soldier friend tried to introduce me to Crossfit, but I resisted her attempts at the time.

It was a year after I came home that I volunteered to do a team Crossfit competition with Tess. After that, I joined a Crossfit gym. Two years later, in 2018, I became an Army Master Fitness Trainer and my life started to turn towards Fitness completely. I also started learning Aerials (or circus stuff, hanging in the air) that year, with a focus in silks and my passion, the lyra – which is a metal hoop that I do tricks and dance on. I still incorporate the lyra into my weekly training and did my first performance in June 2019.

I am so excited to join Crossfit Republic as part of this journey. It has always been a place of comfort, acceptance, and knowledge for us. I want to share my love for fitness whenever I can. And what better place to do so than with my CFR family!”


“When you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.

In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.

Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?

Strength/Olympic Lifting – 12 minutes

Every minute on the minute for 12 minutes, complete…
3 Power Snatches


  • In part 1, we’ll complete 3 power snatches on the minute for 12 minutes (Record Final Weight as Score)
  • The goal here is to start light and gradually increase to a challenging, but good looking set of 3
  • Athletes can also stay light and focus on technique

Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…
12 Power Snatches (95/65)
12 Hand Release Push-ups
12 Chest to Bar Pull-ups


  • The Power Snatch is the focus of this two part workout
  • Looking for athletes to choose weights and variations that allow them to complete 3+ rounds


  • To keep the reps/variations as prescribed, we recommend that athletes be able to complete the 12 reps unbroken when fresh
  • Within the workout, we’re looking to complete these movements within 3 sets
  • Pullup scale – 1:1 Pullups, Jumping Pullups, banded pullups, 2:1 ring rows

Hand Placement
The grip in the chest to bar pull-up is slightly wider than a traditional pull-up. Going slightly wider than shoulder width can reduce the pulling distance and make it easier to make contact with the chest.

The Hips
Just like on a snatch, the hips should do most of the work on a kipping chest to bar pull-up. The hips are what creates the “weightless moment” for athletes. It is only after this weightless moment happens that we want to pull down on the bar. Pulling early makes it feel like we’re pulling more weight.

Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Pull-ups
5 Chest to Bar Pull-ups

Hand Placement
The ideal width for hand placement for the push-up is at shoulder width or maybe just a little outside. We also want our hands back far enough that the shoulder, elbows, and wrist are all in one straight line during the high plank position. It can be common here to have the hands too far forward.

The Hips
Unlike the other two movements in this workout, the hips aren’t involved in helping us finish the push-up. The goal of the hips is simply to stay locked and to move proportionally to the shoulders during the whole movement. We can keep the hips locked by squeezing the belly, butt, and quads tight during the movement. We want to maintain this “plank-like” feeling on the way up and down.

Hand Placement
On the theme of hand position, we want the hands wide enough so that the bar sits around the waistband when standing tall. If the hands are too narrow, athletes will have to jump the bar further and make locking the weight out quickly more difficult. If the hands are too wide, overhead stability will be tough. Find that middle ground that feels comfortable overhead and allows for a snappy turnover.

The Hips
Let’s think of launching the bar overhead with the hips and legs. To practice this, we’ll complete three movements before getting into power snatches:

  1. Snatch Grip Push Press (Behind the Neck)
  2. Hang Muscle Snatches (Above the Knee)
  3. Muscle Snatches (Below the Knee)

The goal of all three of these movements is to straight the lower body hard without re-bending the knees. This creates a lot of elevation on the bar that will be helpful within the EMOM and the workout.

Movement Prep
5 Snatch Grip Push Press (Behind the Neck)
5 Hang Muscle Snatches
5 Muscle Snatches
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches


  • Over the 12 minutes, athletes will complete 3 reps every minute
  • There is the option to increase in weight, or to stay at the same weight across to focus even more on technique
  • These are intended to be touch and go repetitions, not singles
  • Having half the room go on 0:00 and the other half on 0:30 can make it easier to see and correct movement as coaches


  • Small bites on each of these movements is what will likely keep athletes moving forward while avoiding burnout
  • Even though we could go big sets, smaller sets are likely what we should do to stay consistent and keep our resting to a minimum
  • 2-3 sets is the magic number for each of these
  • Choose the one that allows you to think less and rest less
  • 2 Sets: 6-6 or 7-5
  • 3 Sets: 5-4-3 or 4-4-4

*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.

CFR Endurance WOD – 35 min cap

For time …
800m Run
70 Hand Release Pushups
60 Alt DB Power Snatch 35/20 R/L=2
50/35 Cal Ski Erg
40 Chest to Bar Pullups
50/35 Cal Ski Erg
60 Alt DB Power Snatch 35/20 R/L=2
70 Hand Release Pushups
800m Run