W.O.D. and Endurance Tuesday 5/11/21


W.O.D. and Endurance Tuesday 5/11/21

Looking for something fun and different for the family?!

What about pro-wrestling?!This Saturday May 15th, the doors open at 6pm and the bell rings at 7pm for the first “pro-wrestling match”, as the story line begins.

CrossFit Republic will be hosting a LIVE debut pro-wrestling event and most likely more in the coming months, put on by the ICWF!

VIP tickets are $20 (sold out) and General admission is $15 at the door. If you pre-buy it’s only $12, by calling 417-731-8174 or visiting icwfprowrestling.com.

Bring the kids and we’ll see you there!


*Both the daily and endurance will be the same workout today!

**“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin
Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.

Conditioning AND Endurance WOD – 25 minutes

As many rounds + reps as possible in 25 minutes of…
21/15 Calorie Row, 15/12 Calorie Bike or Ski, OR 200m Run
12 Toes to Bar
9 Strict Presses (95/65)

21/15 Calorie Row, 15/12 Calorie Bike or Ski, OR 200m Run
12 Toes to Bar
15 Push Presses (95/65)

21/15 Calorie Row, 15/12 Calorie Bike or Ski, OR 200m Run
12 Toes to Bar
21 Push Jerks (95/65)

  • Score = Log rounds and reps completed at 25:00



  • Decrease Reps
  • Toes as close to bar as possible
  • Knees to Elbow/Chest/Waist
  • Equal Reps Toes Raises Video


  • Decrease Loading/Reps
  • Double Dumbbell Z-Press or Bench

WORKOUT BRIEF [0:00-5:00]

  • The goal is to accumulate as many rounds and reps as possible within 18:00.
  • 1 Round = 7:00-9:00, which means we are shooting for 2+ rounds minimum and trying to get as far into the 3rd-4th round as we can.
  • For shoulder-to-overhead movements, the reps increase as the movement changes.
  • The light loading on the bar will force us to hang on for bigger sets than we are “comfortable” doing, but dig deep for that threshold.


  • Calories = ~1:00 (avg). Holding a minute here will be perfect. Going under a minute consistently will be fast.

GENERAL WARM-UP [5:00-10:00]

  • :30 Machine
  • 10 Single Leg Alternating V-Up (10 each leg)
  • 10 Superman w/ :2 Hold
  • :30 Standing (up on the) Bike
  • 10 Kip Swings
  • 5 Strict Knee to Chest
  • 15/12 Calorie Machine (Test for Workout)

Demo Video
Focus: Open and close the shoulders and hips at the same time (“hollow” to “arch”)
Movement Prep

  • 3 Strict Toes-to-Bar
  • 3 Swing to Knees-to-Chest
  • 3 Swing to Knees-to-Chest & Kick TTB
  • 5 Toes-to-Bar

Today’s focus will be on the Push Press, BUT check the Set-Up & Overhead Position for all 3 movements. Always

STRICT PRESS (Empty Barbell) – Coach Led

  • Demo Video
  • 5 Strict Press (w/ pause in the set-up and overhead)
  • 3 Strict Press (no pause)

PUSH PRESS (MAIN FOCUS: See Instructional Video for the ‘Push Press Progression’) – Coach Led

  • Demo Video
  • Instructional Video
  • 3 Dip & Hold – (Coaches Focus: Assess for a vertical torso)
  • 5 Dip-Drive (Slowly) – (Coaches Focus: Assess for a vertical torso)
  • 5 Dip-Drive (Fast) – (Coaches Focus: Assess speed on the ‘drive’)
  • 5 Push Press (Timing) – (Coaches Focus: Assess for ‘timing’ – legs extend, THEN arms press up)

PUSH JERK (We have spent a lot of time instructing the Push Jerk. Continue to focus on ‘jump, punch up & land’) – Coach Led

LOADING [17:00-25:00]
Every 2:00 for 6:00 (3 Sets)

  • 1 Strict Press + 2 Push Press + 3 Push Jerk
    (Increase the load every round) PRACTICE ROUND & BATHROOM BREAK [25:00-30:00]
    1 Round – w/ workout weight
  • 5/3 Cals
  • 2 Toes-to-Bar
  • 2 Strict Press
  • 5/3 Cals
  • 2 Toes-to-Bar
  • 3 Push Press
  • 5/3 Cals
  • 2 Toes-to-Bar
  • 4 Push Jerk

WORKOUT [30:00-48:00]

  • As you approach the last few calories, back off on the intensity so that you can jump straight up to the bar for a set of TTB.
  • If TTB are a strong movement, try for 1-2 sets for the 12 reps. When resting, counting to :5 and jump right back up.
  • Although the heart rate will be high, the press will be a lot fresher than you think. This means, try to pick up the bar sooner than you think you are ready to. You will be surprised at how fresh you may feel.
  • Stay vertical in the dip for both the Push Push and Push Jerk.

COOL-DOWN [48:00-60:00)

  • Recover 2:00

  • Table Top Stretch: 1 Minute
  • Active Twisted Cross: 1 Minute
  • Up Dog: 40 Seconds


3 Sets For Quality:

  • 8 Half Kneeling Landmine Press
  • 8 Dual Dumbbell Prone Row
  • 16 Banded Triceps Extensions