The WOD for 4.30.12 is….

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Strength WOD
4×2 Cleans (Full Squat) @ 75% Rest 90 seconds between sets.
3x 1 Snatch Balance + 3 OHS w/ hold @ bottom, medium weight. Athlete must control the weight at the bottom of the squat for a 2 count before standing.  If the athlete drops the weight, loses balance, or cannot maintain “control” in the bottom, they must lighten the load, or re-try the set.

Conditioning WOD
4 Rounds for max reps of thrusters

3 Minute Rounds
Run 200 Meters
“Burpee Buy In”*
As many thrusters (95/65)as possible w/ time remaining
Rest 1 Minute between rounds

Your score is total # of thrusters completed.

*The Burpee Buy-In changes in each round, you must complete these burpees before beginning your thrusters.

Round 1- 10 Burpees
Round 2- 8 Burpees
Round 3- 6 Burpees
Round 4- 4 Burpees

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The WOD for 4.28.12 is….

 

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“Capt. Jack Sparrow”

Run 100 M Forward
Run 100 M Backward
Hold a 1 Minute Plank
10 Man on Fire Burpees
1 Rope Swing
20 Front Squats (95/65)
1 Rope Swing
20 “Hello Dolly’s”
1 Rope Swing
20 Shoulder to Over head (95/65)
1 Rope Swing
10 Man on Fire Burpees
Hold 1 Minute Plank
Run 100 M Backward
Run 100 M Forward

IF you wear an eyepatch or hook hand, take 2 minutes off your time

The WOD for 4.27.12 is….

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“Bobby P.”

5 Rounds for time
Run 400 M
10 Burpee/Box Jumps (24/20)
8 Hang Power Snatches (95/65)
6 Strict Pullups (Military style)
Rest 1 Minute

Alright guys, the day is finally here.  We will be throwing down Bobby’s going away WOD.  We are going to only have TWO CLASS SESSIONS TODAY!!! 7 AM and 5:30 PM.  Find a way to get here, or get ready to attend the “Burpee Ball” every time I see you (I’m just kidding….but not really).

Tomorrow is supposed to be a little cooler, but high humidity, mixed with the sweaty hotness that is CrossFit Nixa can lead to a pretty warm gym experience (see: working out in an oven).  Be sure to bring EXTRA WATER, you can store it in our fridge, but it is very important to stay hydrated. This workout is a straight up ass-kicker and you DO NOT want to be fighting off dehydration.  

Remember why we are doing this one folks. It’s for one of our own this time, I expect you guys to rock it out tomorrow, and I know you’re all going to make us proud.

The WOD for 4.24.12 is…..

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The WOD for 4.24.12 is…..

“Jonesworthy”
A Workout originally written by Gym Jones
Squat          80, 64, 48, 32, 24, 12
KB Swing     40, 32, 24, 16, 12, 6
Pull-up        20, 16, 12, 8, 6, 3

So, Round 1 is: 80 Air Squats, 40 KB Swings, 20 Pullups
Round 2 is: 64 Air Squats, 32 KB Swings, 16 Pull Ups
And so on……

The WOD for 4.23.12 is…..

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3 RDS for time

15 SDHP (95/65)
30 Wall Balls (20/14)

IMPORTANT ANNOUNCEMENT
This Friday (April 27th) we will be having our workout in appreciation of CrossFit Nixa member and Army National Guardsman Robert Pollock who has been called on for deployment to Kuwait.

Due to the special circumstances (and importance) of this workout we will only have TWO WORKOUT SESSIONS on Friday. We will offer a 7 A.M. workout and a 5:30 PM workout. It would be very helpful if we could get a count of who will be coming to which workout session so we can account for equipment, and get an idea of how we are going to “direct traffic,” so to speak.

We apologize for any inconvenience these workout times cause people.  But we strongly encourage everyone to try to make one of the two workouts. We want a strong showing from the CrossFit Nixa family to show our support for one of our own.  Thanks to all, and we look forward to seeing all of you at the workout!