W.O.D. and Endurance Tuesday 4/2/19


W.O.D. and Endurance Tuesday 4/2/19


Name: Kristy Holman
Hometown: Walnut Grove, MO
Age: 34, almost 35!

When did you first start training at CrossFit Republic, and what brought you to CFR?
September 2017. I had asked around and tried a few other CrossFit gyms in the Springfield area. I had heard really good things about CrossFit Republic, and it was also closer on my Google Maps. 😛

Tell us about your sports & fitness background:
I played basketball and softball from a young age through high school. I started in college playing basketball but decided I wanted to just focus on school.
I also played volleyball and ran track throughout high school and even golfed one year!
I have always loved and enjoyed sports and fitness! I love anything challenging or competitive!

How did you first get exposed to CrossFit?
My friend Sabrina had mentioned it to me. We were wanting to try it, and we decided to just try it together. Over 2 years later, we are both still hooked!

What was your first workout and how did it go?
It was the September 11 HERO Workout. I left the building absolutely shaking. 🙂 Couldn’t wait to text Sabrina and go back the next day!

Favorite Movement/Least Favorite Movement:
I love Handstand Pushups, Deadlifts, and Squat Cleans.
I dislike the Snatch. I have been practicing, however, and I’m getting better! I will never like it though.

What class time do you typically come to?
I am a WOD jumper. Usually the noon class is my go-to and my favorite. If I work, I will hit a 3:30 or 4:30pm, but it usually depends on my kids’ activities in the evenings which class I hit. I’m not a morning person either.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
Muscle gain, and my strength has doubled. I love what it has done for me! Besides the physical changes, I have also seen a lot of personal changes! I feel better when I’m at the gym! I love and adore the people I have met and made lots of new friends! My day is always better because of CFR!

Please share with us any favorite CrossFit or CFR moments:
Too many to count! Lots of laughs have been shared! Maybe Bill Abbot pushing me down during duck walks? Or my many potty breaks during WODS. 😛

Any advice for people just getting started or new to CrossFit?
Don’t stop showing up, and don’t be intimidated. No one is watching you (it’s your own personal journey). 🙂


“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived at work, what did we first think?

If our thoughts become actions, this must be where we start.


As many rounds + reps as possible in 4 minutes of…
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Overs (24/20)

Rest 4 Minutes

As many rounds + reps as possible in 4 minutes of…
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Overs (24/20)

Rest 4 Minutes

As many rounds + reps as possible in 4 minutes of…
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Overs (24/20)


  • Coaches you may line up rowers up tight to front of class facing clock for quicker transitions for athletes
  • Stagger on opposite 4 minute windows if short on rowers – running clock based on size of class – if over 26 athletes have a group start with box overs and work backwards. Ski erg would be the only other sub for the rower today.
  • If sharing barbells, second buddy will have to change the weight during their rest period
  • Athletes can look to increase their scores slightly with each round
  • The goal is to get to the burpee box jumps in the first round
  • Pick a weight/rep number that allows for that
  • General maximum time frame for each movement:
    • Row: 90 Seconds
    • Cleans: 90 Seconds
    • Burpee Box Overs: 1 Minute


  • Adjust calories/intensity to compete in 90 seconds or faster


  • Should also be able to complete in 90 seconds or less to have time for burpee box overs
  • 1st bar: 21+ unbroken when fresh
  • 2nd bar: 25+ unbroken when fresh
  • 3rd bar: 30+ unbroken when fresh


  • No need to stand to full extension


Rhythm + Power

Starting out each AMRAP, the row can either make or break our energy levels. Let’s focus on working hard and smart. Find a smooth rhythm that allows you to be powerful and control the heart rate. This means having a strong drive with the legs on the way out, and a controlled slower recovery on the way back in. If our stroke rate is too fast, we’re likely going to jack the heart rate up going into the cleans, causing us to rest or slow down. Do the work with the legs and hips on the drive, and let gravity do most of the work on the way back in. Rowing for calories, we’ll still be able to get these done fairly quickly with a lower stroke rate and stronger drive, while still being composed for the barbell.


Open & Close

The burpee box overs are a great conditioning movement, but also a great bodyweight training tool that can help us get better at power cleans. The movement of the box jump is essentially the same at the clean. Open the hips to create height, close the hips to control the landing. We need both of these things to happen. If we don’t open the hips aggressively, we won’t get that far off the ground. If we don’t bend the legs to absorb the landing, we’ll be jumping higher than we need to. Open the hips, close the hips.


Open & Close

Just like we did on the box, we want to open the hips here and then bend at the hips and the knees to absorb the weight with the legs. If we don’t open the hips all the way, we’ll likely be using mostly arms. If we don’t get underneath the bar, we’re likely supporting the weight with the back or muscling the bar up to the shoulders. Think about these like squat cleans that you’re catching above parallel. Big jump, soft land.



  • Goal is to increase score with each interval as the weight drops


  • Need to move here, but not an all out sprint
  • Controlled, powerful strokes
  • Should be able to get right to the power cleans for touch and go sets


  • These get easier with each round
  • Aim to go bigger as the weight gets lighter
  • 3-4 sets for the first (9-7-5, 7-7-7, 6-5-5-5)
  • 2-3 sets for the second (12-9, 7-7-7)
  • 1-2 sets for the third (21, 12-9)


  • You’ll likely have more time with each interval
  • Move with a purpose knowing there is rest to come

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, ski erg, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.


For time…
20,18,16,14,12,10,8,6,4,2 reps/cals of…
Cal Ski Erg (women – 14,13,12,11,10,9,8,7,6,5)
Power Cleans 95/65
Bar over Burpees
*Stagger start on different movements if more athletes than ski ergs available

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