W.O.D. Wednesday 11/29/17


W.O.D. Wednesday 11/29/17

Athlete Spotlight for November!

(Before/After Crossfitting at CFR and our CFR Nutrition program)

Name: David S. Kelley

Hometown: Elkland, MO

Age: 28

When did you first start training at CrossFit Republic and what brought you to CFR?

A little over a year ago. I failed a Physical Fitness test for the army and wanted to get back into Crossfit and seen the sign and stopped in and signed up and haven’t looked back since

Tell us about your sports & fitness background:

I didn’t play any sports in high school but I did lift weights to prepare for basic training with the army.

How did you first get exposed to CrossFit?

Two words Matt Brown. He was my company commander and I wanted to get into shape to do the spartan death race. He told me Crossfit was the best way to get in shape for it.

What was your first workout and how did it go?

They called it the 12 pack on crack. It was 12 different lifts 12 reps 2 rounds for time. I started out trying to prescribe the workout… bad idea. I made it through one round after dropping the weight WAY back, but just like that I was hooked

Favorite Movement/Least Favorite Movement:

Favorite is ether front squat or squat clean. Least favorite I would say burpees, but there are a lot i’m not fond of

What class time do you typically come to? 5 am

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?

Before I started at CrossFit Republic I failed my PT test with the army. Since then I have passed it twice getting the best score of my career so far. I feel great, I have more energy and am stronger than I ever dreamed I could be.

Please share with us any favorite CrossFit or CFR moments:

I can’t pick one. I have so many good memories from getting my first pull up to doing partner workouts. Simply too many good times to pick one.

Any advice for people just getting started or new to CrossFit?

I would have to say no matter how you feel about your work out to keep pushing. Whether you can see it, you need to know your’re getting better. No matter what, give every thing you have and you will get it all back 10 fold!

Conditioning WOD- 35 min cap

*alternating movements

21 – 18 – 15 – 12 – 9 – 6 – 3 reps of…

Box Overs 24/20

Burpees (to 6 inch target Overhead)

*Starting at 0:00 complete 5 Heavy Deadlifts every 2 minutes on the minute RX – 315/225

*Scaling- Aim for about 70% of your 1 rep max deadlift OR a weight that is difficult but manageable to complete 5 touch n go deadlifts when fresh


BONUS – If you finish within the 35 minute time cap, you must complete a 30/21 (m/f) calorie bike for time, within the 35 minute cap for your score to count…


Post time of WOD and time of 30/21 calorie bike!