W.O.D. and Endurance Tuesday 7/2/19


W.O.D. and Endurance Tuesday 7/2/19


Name: Terri Yardley

Hometown: Winona, MO

Age: 35

When did you first start training at CrossFit Republic and what brought you to CFR? I’ve been at CFR for about two years. When I moved to Springfield, I met a gentleman at EMT work named Michael Knoll. I discussed with him how I used to do Crossfit back home, he invited me to a class… and well, here I am!

Tell us about your sports & fitness background: I was active in sports throughout my school years, and played volleyball and softball since around age eight. After graduating high school, I continued to play in coed softball tournaments off and on.

How did you first get exposed to CrossFit? I caught the CrossFit Games online several years back. It looked like something I would enjoy.

What was your first workout and how did it go? I don’t remember the exact workout, but I remember I had to scale pretty much every movement. I remember thinking there is no way I can do this, even the scaled version… But I finished and keep coming back for more.

Favorite Movement/Least Favorite Movement: My favorite movements are, Overhead squats and the Bike. Least Favorite movement are Burpees and the SkiErg!!

What class time do you typically come to? 9 a.m.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? I am so much stronger, not only physically, but mentally as well. Before starting CFR, I pretty well stayed to myself. But since I started going to CFR, I have way more confidence and have become more outgoing. I’ve made so many new friends and have met some amazing people. It makes me work harder on myself everyday; on being an all around good human. Physically, my job has become so much easier due to the improvements in my strength and energy. I’ve started getting out and doing things more like camping, hiking, biking, and a lot of other things that I hadn’t done in years.

Please share with us any favorite CrossFit or CFR moments: Wow, they’re are so many! The first time I walked into the door at CFR, the owners Macy and Jen both came and introduced themselves to me. For some reason that just meant the world to me. Right then I knew I had found a home. The CFR family is so amazing. CFR is the perfect example of camaraderie, with everyone pulling for each other in and out of the gym.

Any advice for people just getting started or new to CrossFit? You have done the hardest part, which is walking through the door. So, don’t turn back, never give up, and never say “I can’t”….

*The daily workout and the endurance workout will be the same today, as this workout is built for both!


“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a small sound. One that in and of itself, is barely even noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single act. Can we start one today?

Conditioning AND Endurance WOD – 30 minute cap

For Time:
1 Mile Run
50 Dumbbell Hang Clean and Jerks (5 on each arm before switching) 50/35
400m med ball run 30/20
30 Chest to Bar Pull-ups
20 Burpee Box Jumps 24/20


  • Looking for this chipper style workout to take no longer than 30 minutes


  • Modify to a distance for you ability where you can complete the mile run in 8-10 minutes
  • If unable to run:
    • 115/85 Calorie Bike
    • 2000 Meter Row

Med Ball RUN

  • Choose a weight you can run with the whole time
  • If you have to walk, it’s too heavy


  • Choose a weight you can string together 20+ reps when fresh
  • You must alternate hands every 5 reps (5 right, 5 left, 5 right… and so on…)


  • Choose a variation you can complete sets of 3 at the minimum during the workout BURPEE BOX JUMPS
  • Stand to full extension on the box

Lunge or Leap
Today we have burpee box jumps, not overs, which means we are staying on the same side of the box for all 20 reps. In getting off the box, there are two common options, each having its benefits. The first would be to lunge off. Taking one big step back off the box makes it easy to get right into the burpee portion of the movement while maintaining a steady rhythm. This is also the safer option. The other option would be to leap off. Jumping off is a little more risky and taxing on the breath, but can be a faster cycle time. No matter the option we choose, we want to avoid the extra steps that occur when we come down close to the box and then have to take another big step back into the burpee.

Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
15 Strict Pull-ups


  • Good test of pacing today
  • Not about how fast we go, but what pace we can maintain for the duration of the workout


  • Use the run as a little bit of a buy-in for the workout
  • Should come in the door ready to attack the dumbbell


  • Steady first 10 reps
  • Finish hard on the last 10 reps