The WOD for 9.22.12 is…



Our 5 AM Monday morning class will be canceled next week. All other classes will be held as usual.


20 Minute AMRAP

10 Push press, 115/80
10 KB Swings, 55/35
10 Box jumps, 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


The WOD for 9.21.12 is…



“Suicide by Shuttles, Death by Burpees”

Against a continuously running clock perform the following pattern:

On the first minute:
One length of the gym sprint
One length of the gym back pedal
One Burpee

On the second minute:
One length of the gym sprint
One length of the gym back pedal
Two Burpees

On the third minute:
One length of the gym sprint
One length of the gym back pedal
Three Burpees

Continue this pattern, increasing the number of burpees each minute, until you can no longer complete the amount of burpees owed within the minute.

The WOD For 9.18.12 is…



“A Drowning”

In Teams Of Two:

4 Rounds

Partner A: Perform 5 Squat Cleans (115/80) & Run 200 M
Partner B: Hold Double KB in rack position

When Partner A Returns-

Partner B: Perform 5 Squat Cleans & Run 200 M
Partner A: Hold Double KB in rack position

This counts as one round.

If KB is dropped at any point BOTH partners must perform 10 Burpees.

The weight on the kettlebell is optional, however, scaling down the weight will change the number of squat cleans performed

55 LB (RX) = 5 Squat Cleans
45 LB= 7 Squat Cleans
35 LB and under = 9 Squat Cleans

35 LB (RX) = 5 Squat Cleans
25 LB = 7 Squat Cleans
15 LB = 9 Squat Cleans

Choose wisely, and remember, your partner is waiting on you….

The WOD for 9.17.12 is….




5 Rounds:

19 Wall Balls (20/14)
9 Burpees
12 Hang Power Snatch (95/65)
400 Meter Run

For those that do not know, today’s workout is a memorial workout for Harley, the Golmen’s 4 month old boxer that was diagnosed with a rare disease called dysautonomia.  It saddens me to say, after doing everything possible, the Golmen family had to make the very difficult decision to put Harley to rest on Sept 12.  

Today, we celebrate the loss of one of CrossFit Nixa’s own by performing this memorial WOD for her.  As with most memorial WODs the numbers contained within the workout contain a special significance. 

Harley Was Born On 5/19 Giving us the first portion of the workout: 5 Rounds, 19 Wall Balls.
 She was put to rest on 9/12, giving us the seconds portion: 9 Burpees, 12 Hang Power Snatch.
 Finally, the 400 meter run signifies the 4 months that we had the pleasure of Harley’s company in this world. 

We miss you  Harley! This one is for you!