W.O.D., Endurance, and GOAT Workout – 35 min cap


W.O.D., Endurance, and GOAT Workout – 35 min cap


Name: Ashley Stocker
Hometown: Republic, MO
Age: 29

When did you first start training at CrossFit Republic and what brought you to CFR? I originally started at CrossFit Republic in October of 2014 but after having my son in November of 2015, I quit going. I started back up in November of 2017. I had friends who kept talking about how awesome it was, so I gave it a try and have been hooked since!

Tell us about your sports & fitness background: I played multiple sports as a kid but never anything in HS. I was always active at a regular gym but nothing like CrossFit.

How did you first get exposed to CrossFit? My brother and sister in law had been going and all their talk made me curious to give it a try!

What was your first workout and how did it go? I’m not 100% on the very first workout but one close to was the Hero Workout called “Kalsu”! It scarred me! I only used 55lbs and even scaled the burpees! I’m surprised I came back after that one! Haha

Favorite Movement/Least Favorite Movement: My favorite movement is probably cleans and push jerks and my least is snatch.

What class time do you typically come to? Noon class is my jam!

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? I have definitely seen a change in my strength! My go-to weight was always 55lbs for any workout and I could never RX. Now I’m mad if I can’t RX! Haha! I’m probably the most fit I have ever been.

Please share with us any favorite CrossFit or CFR moments: I have lots of fun memories and moments at Crossfit Republic but one funny one recently, we were doing snatch practice on a Sunday, I got a 120lb squat snatch, stood up with barely any control and pretty much ran after Kristy with the bar and threw it at her lol!!

Any advice for people just getting started or new to CrossFit? My advice is to stick with it! Even if you try it once and think it’s not for you. CrossFit Republic will make you feel so welcome. Scale to your ability and keep pushing forward! You’ll be surprised what your body can do! You won’t regret it! Best gym I’ve ever been apart of!


No matter who you are, or where you are in your journey, you need to approach any team workout with confidence and optimism. No one is watching and no one cares about any lack of conditioning. At CFR we only care that you are here and putting in the work like everyone else. Workouts are all relative, as we all feel worn out afterwards because we all tried our best. Get in there, build community and camaraderie, have your own bar or weights if needed, and get your sweat on. High fives are good too 🙂


“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan

Michael Jordan is re-known for his incredible work effort.
In this quote he speaks to the dedication to the process.

And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.

But what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.

Team Conditioning WOD – 35 min cap

Teams of 3…

2 Rounds for time…
75 Deadlifts 225/155
400m team odd object run 45/25 plate
75 Back Squats 185/125
400m team odd object run 45/25 plate
75 Bench Press 155/105
400m team odd object run 45/25 plate


  • Moving a moderate weight on the barbell and the bag in this team of 3 workout
  • One partner works at a time on the barbell while the other two rest
  • One partner runs with the weight, while the other athletes run beside them (athletes can scale and either run less distance or never carry the weight – you choose what works best for you while still challenging yourself)
  • Break up reps and distances how you see fit


  • Choose a barbell weight that you can cycle for 5-10 reps per turn on all three movements
  • Athletes will use one barbell and change weights themselves
  • Teams can have multiple barbells if planning on using different weights


  • If we run out equipment for bench press, change the movement to a strict press out of the rack (this would only happen if over 30 athletes in a class) We have 10 benches.
  • If you hit the 35 minute cap, put score as 35:00 and note how much work you completed

Create the Shelf
We typically think of our shelf position in our front squat, but not too much on the back squat. However, keeping the upper body engaged help keeps your spine neutral and makes sure we keep the shoulders from rounding and chest from dropping. To create this stable shelf, athletes can do a few things in the set-up and during the squat:

  • Grip the bar tightly
  • Flex the lats
  • Pull the bar into your back

Create the Shelf
Establishing a proud chest on the bench creates the shelf and puts athletes in a strong and safe pressing position. This solid shelf is a combination of puffing the chest up, tucking the shoulder blades under, and maintaining elbows at 45 degress off the body. This active position gives us a lot more leverage that if we were to relax into the bench and round the shoulders forward.


  • With rest built in on the barbell and the weighted run, aim to move fast when it’s your turn and switch out before you start to slow down


  • If it makes sense, split the runs into thirds, with each partner carrying the weight once
  • This works out to a little under 150 meters per partner each time


  • Shoot for 3-5 quick sets each partner