W.O.D. Wednesday 1/27/21


W.O.D. Wednesday 1/27/21

It starts this Saturday! ❤
Making Valentine’s Day cards to be delivered to the Nursing homes in Republic! The second task for Saturday will be to plan a sock drive to donate to the homeless through a local non-profit!

Our “Taking Shape” program, is a servant leadership curriculum designed to shape youth leaders, with community outreach activities and monthly leadership classes. Ages 8-18 welcome!👍 This is hosted at CrossFit Republic once a month, Saturday, at 2pm and led by the generous and talented Olivia Kilburn!

If you would like more info or plan to be there this Saturday the 30th, please contact our Affiliate Leader, Olivia Kilburn at 417.849.7074!🙂 Also join the local Taking Shape Facebook page here to get involved! https://www.facebook.com/groups/1507306239454951

Let’s mold some amazing leaders!🙏

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

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Conditioning WOD – 25 minutes

As many rounds + reps as possible of Macho Man in remaining time of the 5 minutes:
40/30 Calorie Row OR 30/21 Cal Bike/Ski
20 Box Overs 30/20
AMRAP “Macho Man” (135/95)

Rest 5 Minutes

30/21 Calorie Row OR 21/15 Cal Bike/Ski
15 Box Overs 30/20
AMRAP “Macho Man” (155/105)

Rest 5 Minutes

20/15 Calorie Row OR Cal 15/12 Bike/Ski
10 Box Overs 30/20
AMRAP “Macho Man” (185/135)

WORKOUT BRIEF [0:00 – 5:00]

  • These high intensity intervals start with a buy-in of row calories and box jump overs
  • After completing the listed work at the first two stations, you’ll complete as many rounds and reps of “Macho Man” with the time remaining
  • Enter total rounds and reps on the barbell as your score for each round
  • As the weight increases, we’ll have more time at the barbell, as the row and jumps decrease
  • With rest built in today, the goal is to move with urgency through these 5-minute windows
  • The goal is to get everyone to the barbell, so cap the row and box jump overs at the below times for each round:
  • 1st Round: 4 Minutes
  • 2nd Round: 3 Minutes
  • 3rd Round: 2 Minutes


  • 1 Round of “Macho Man” is:
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Push Jerks
  • Choose weights that allow for:
  • 1st Round: 3 Unbroken Rounds When Fresh (Light-Moderate)
  • 2nd Round: 2 Unbroken Rounds When Fresh (Moderate)
  • 3rd Round: 1 Unbroken Round When Fresh (Moderate-Heavy)


  • You do not have to stand to full extension on top of the box
  • We recommend stepping or jumping down instead of rebounding

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Easy Machine
Box Step-ups
Barbell Good Mornings
Barbell Back Squats

Moderate Machine
Box Jumps + Step Down (Low Box)
Barbell Elbow Rotations
Barbell Strict Press & Reach

Faster Machine
Box Jumps + Step Down (Workout Box)
Barbell Romanian Deadlifts
Barbell Front Squats

MOBILITY [12:00-15:00]
Child’s Pose on Box: 1 Minute

Barbell Ankle Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

TEACHING [15:00-25:00]

  • We’re aiming for a balanced landing in the box jump over today
  • The reason we picked this focus point is because if we can notice in this non-weighted movement, we’ll be able to better recognize it with the weighted movements today
  • Most of the efficiency in lifts come down to balance across the foot
  • During these box jovers today, pay attention to:
  • Jumping Through the Whole Foot
  • Landing Softly with the Whole Foot on the Box

Movement Prep

  • 5 Box Overs (Lower Height)
  • 3 Box Overs (Workout Height)

Straight Up

  • We’re jumping slightly forward on the box jump overs, but we want to keep the bar moving straight up on these barbel lifts
  • The bar is ideally balanced over the center of the foot throughout each of these movements
  • Here is something to think about for each movement:
  • Power Cleans: Hips Up and Elbows Up Instead of Both Forward
  • Front Squats: Elbows Lead the Way Out of the Squat
  • Push Jerks: The Bar Will Be Pressed to Where the Forearms Are Pointed
  • Check out the Daily Video for visuals of this teaching point

Movement Prep

  • 5 Hang High Pulls
  • 5 Hang Power Cleans
  • 5 Power Cleans
  • 5 Front Squats
  • 5 Push Jerks
  • 3 Power Cleans + 3 Front Squats + 3 Push Jerks

PRACTICE ROUND [25:00-30:00]
1 Round
With Opening Round Weight:
4 Calorie Row
3 Box Overs
2 Power Cleans
2 Front Squats
2 Push Jerks

STRATEGY + WOD [30:00-60:00]

  • With rest built into these intervals, look to stay moving for all 5 minutes
  • The first two stations are the “buy-in” for the barbell portion of the workout
  • Look to move at a smooth pace through the machine calories and box overs
  • You should get to the bar feeling ready to attack, as this is the scored station


  • The pacer in “Macho Man” is the power cleans
  • Complete these as singles throughout and look to go unbroken through the squats and jerks
  • As the weight gets heavier, lengthen out the time between power cleans to preserve unbroken squat and jerks


  • Double Dumbbell For All Movements
  • Single Dumbbell For All Movements (3 Each Side)


  • Lateral Hops Over Barbell
  • Line Hops
  • Box Step-ups
  • Double Unders
  • Single Unders
  • Jumping Lunges
  • Step Back Lunges


3 Giant Sets:
25 GHD Sit-ups OR 1 minute L-sit
10 Dumbbell Bench Presses
Max Unbroken Strict Pull-ups

*Rest as needed between sets

Extra Work 2

Stamina Conditioning


3-6-9-12-15-18-21-24-27-30:Unbroken Wallballs
*Your Choice on Weight*