W.O.D. Monday 12/7/20


W.O.D. Monday 12/7/20

Looking for a way to teach or develop your kids to serve?

It’s our youth, Taking Shape Leadership program built for all youth in Republic and the surrounding area!😲

We all know how important the next generation is, so let’s make sure we help mold community servants who are generous and confident leaders, with hearts to serve others.❤️

Located at our business, CrossFit Republic; Taking shape is a servant leadership curriculum designed to shape youth leaders, with community outreach activities and monthly leadership classes. Ages 8-18 welcome!👍

If you would like more info, please contact our Affiliate Leader, Olivia Kilburn at 417.849.7074!🙂

Let’s mold some amazing leaders!🙏

#Lead #Serve #Grow #Inspire #NextGeneration #GiveBack

“”You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”” -George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Strength – 15 minutes

On a Running Clock:
[0:00]: 10 Bench Press
[3:00]: 8 Bench Press
[6:00]: 6 Bench Press
[9:00]: 4 Bench Press
[12:00]: 2 Bench Press


  • Athletes will work on a running clock for this Bench Press piece
  • A new set begins every 3 minutes
  • The goal is to increase weight as the reps decrease
  • If unable to use a spotter, do not put clips on the bar
  • Record all 5 weights in the scoring section

Conditioning WOD – 16 min time cap

For Time:
500/400m Row OR 35/25 Cal Bike/Ski OR 400m Run (your choice)
50 Russian Kettlebell Swings 70/55
500/400m Row OR 35/25 Cal Bike/Ski OR 400m Run (your choice)
50 Russian Kettlebell Swings 70/55
500/400m Row OR 35/25 Cal Bike/Ski OR 400m Run (your choice)


  • We’ll combine and upper body strength piece today with a fast, simple conditioning workout
  • Athletes will climb in weight as the reps decrease in the “running clock” bench press portion
  • Rounds begin every 3 minutes (rest between)
  • Record all 5 weights used
  • Each set should be completed unbroken to count
  • Look to start around 60-70% of 1RM and build
  • The short workout that follows is designed to take around 12-16 minutes to complete

GENERAL WARM-UP [5:00-12:00]
2 Rounds
45 Seconds Row
45 Seconds Inchworm to Push-ups Video
45 Seconds Kettlebell Romanian Deadlifts
45 Seconds Barbell Floor Press (Slow Down)

Active Shoulders

  • Our theme across all three movements today will be maintaining an active shoulder
  • In the bench press, this keeps the shoulders safe while creating the best position to press from
  • We can think about tucking the shoulder blades together and maintaining that throughout the lift
  • Rather than relaxing onto the bench like we’re going to sleep, aim to squeeze those blades together the whole time
  • Check out the Daily Video for more on this teaching point

Movement Prep
10 Slow Empty Bar Bench Press
5 Empty Bar Bench Press (Regular Speed)


  • On the Russian Kettlebell Swings, we can also think about maintaining an active shoulder
  • We do this as well by keeping the shoulder blades squeezed and the arms tight to the body
  • The weight wants to pull us forward, so we have to fight against the load
  • This also shortens the arms and allows for a more efficient range of motion
  • Check out the Daily Video for more on this teaching point

Movement Prep
With Workout Weight
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings

PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weight:
For Time:
100 Meter Cardio
5 Russian Kettlebell Swings

STRATEGY + WOD [40:00-60:00]

  • The first two cardio of the day should be performed at a moderately fast pace
  • This should be a speed that allows you to go big on the Russian Swings
  • Breaking extra on the swings can negate some of the effort put into the rower
  • With the workout finishing on cardio, look to finish with an all out effort
  • Consider the following options for the Russian Swings:
  • 1 Set: 50
  • 2 Sets: 25-25
  • 3 Sets: 25-15-10


  • Strict Press
  • Push Press


  • Single Dumbbell Russian Swings


We will be doing a famous Benchmark workout tomorrow and you need to save yourself, and plan on setting a personal best. Trust me. 🙂 – Macy