W.O.D. Friday 5/14/21


W.O.D. Friday 5/14/21

Please welcome our NEWEST COACH!

Melissa Shrimplin!

“I have lived several places in my life but consider Springfield, MO home. I graduated from Springfield Public Schools and went to college at Missouri State for my Bachelor’s in Special Education and Master in Special Education with an emphasis in working with children with Autism. I met my husband at the end of my college career and together we moved to Joplin, MO for my first teaching job

While teaching in Joplin, I began coaching Middle School/High School Volleyball and Archery. Being on the other side of sports as a coach was something that rekindled a fire inside of me and I realized that it was something that I would want to continue to pursue throughout my career.

While teaching in Joplin in 2017, I had a friend that wanted to start CrossFit at a small local box in Carthage, MO #smallboxbigheart . I decided to go with her and give it a try. I instantly fell in LOVE with CrossFit, but little did I know at the time the enormous impact it would have my life. I started going a couple times a week in the evenings and then our little box started offering classes at 5am and I learned very quickly that this was my time. I start going consistently and never looked back.-Fast forward about four years, my husband and our two babies moved back to the Springfield area for my job (not in teaching). I currently work for Burrell Behavioral Health as a supervisor in the School Based Services department. We provide Mental Health Services (counselling and case management) in local schools, include all the Springfield Public School and even Republic!!!Before we moved to Springfield, I had a hard time seeing myself at any other place than my little box in Carthage. The relationships that I built during my first 3 years of CrossFit had become something that I struggled to see my life without, but I began looking for a new home.

A member from my old box recommended CrossFit Republic and said it had the same “family” I was used too. He was exactly right. CFR was exactly the home I was looking for.

Making a change in career path out of teaching left a large hole in my life that coaching had filled. After spending 3 ½ year on my personal fitness journey, I was hungry to learn more about the sport of fitness, so I decided that getting my CF-Level 1 was the next step. I attended my L1 seminar in January of 2021 and coaching CrossFit at CFR became one of my goals for 2021. BOOM, here we are!!!!

I am excited to join you on your fitness journey. All that matters is that you get started; let’s do it together.” #strongertogether

*It’s been a big week of training! Let’s break up the grind and have some fun as teams! This one has some cardio and skill work we can move through.

For Time…
*Teams of 2 – Splitting reps however desired

100 Double Unders, 40 Overhead Squats (135/95)
100 Double Unders, 70/50 Calorie Machine
100 Double Unders, 100 Chest to Bar Pull-ups
100 Double Unders, 70/50 Calorie Row
100 Double Unders, 40 Overhead Squats (135/95)

  • Score = The total time it takes to complete the workout


1:30 DU Attempts
150 Single Unders
100 Line Hops

Decrease Load/Reps
Decrease Range of Motion (injury/limitation)
Front Squat or Back (injury)

Reduce Reps
100 Ring Rows
100 Chin Over Bar Pull-ups
50 Strict Pull-ups (band assisted or not)
100 Dumbbell Rows From Plank Position

Extra Work

Front Squats (volume work)

Every minute on the minute for 10 minutes complete 2 Front Squats at 65% of your 1 rep max front squat you just set

*If you did not establish a new front squat, use a moderately heavy weight for each set. Something that you’ll feel come sets 8-10