6 Minute AMRAP:
6 Thrusters (95/65)
6 Ring Rows
Rest 2 Minutes
6 Minute AMRAP:
6 SDHP (95/65)
6 Ring Rows
In Teams Of Two:
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….
19 Wall Balls (20/14)
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!
And come swing by 105 S. Ridgecrest to help us out with the 5k. The race starts at 8!
8 Wall Balls
9 Burpee Box Jumps
I must say, it is truly humbling to have multiple people come up to me today and ask “We ARE doing a workout for 9/11 right?” Says a lot about you guys, and I must say, I’m very proud to be associated with you all. While there is no “official” 9/11 CrossFit WOD, this one is the most widely accepted. Please read a full description to understand the associated story with the weights being used…
Run 2001 meters
Then 11 reps of the following:
Box Jumps (30″/24″)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Kettlebell Swings (#70/53)
Toes to Bar
Push Jerk (#110/75)
Run 2001 meters
The workout itself is completely symbolic of 9/11. The 2001 meter run represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
Pictured Here: Firefighters (including CrossFit Nixa Members Jordan Bock and Brian Fick and CrossFit Branson Owner and head trainer Justin Jones) Climbing 110 Floors to commemorate those firefighters lost in the events of 9/11. Proud of you guys.
A workout originally written by Gym Jones
25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24″/20″)
50 Floor Wipers (135/95)
50 KB Clean and Jerks (35/25)
25 Pull Ups
Alright kiddos, September has been crazy busy/awesome/busy/cool/busy. You may or may not have noticed that the CFNX coaching staff has been running around like drunken monkeys, but it’s because we have some really cool stuff in the pipeline for our little gym. Some stuff we can tell you, some stuff we aren’t ready to reveal just yet. But HERE are the goods we CAN give you:
First: THIS WEEKEND (9/15) CrossFit Nixa has been invited to take part in the Flying Pig 5K and Warrior Challenge. We are going to get a small portion of the race to put some people through some CrossFit Challenges (can anyone say burpees?) But we need VOLUNTEERS. I need some people that are willing to get up early on Saturday, hang out near the end of the 5K, and help me put some people through the movements you guys do everyday. Anybody interested, sign up on the white board. I would LOVE 10 people to come out, but I’ll take any and all brave enough to play coach for a day.
Second: Heart of America is coming up quick fast! As you noticed, we have two teams scheduled to go out and represent us. In order to keep everyone fresh and challenged we will be having open challenges in the gym. Any member of our gym is welcome to call out any HOA member in any workout or movement they want to try. However, the athlete has the opportunity to have another member of the team take his place. However, if this happens the challenger has the chance to amend the challenge.
So, if someone challenges Coach Aaron to max double unders in two minutes (hint hint), Coach Aaron can either accept the challenge, or have someone take his place. If someone takes his place, the challenger then has the opportunity to change the workout, or decline the new challenger. This is all in good fun, so don’t over think it.
Lastly: September 29th we are having an open house/BBQ. You can use this time to invite your friends and family to check out our gym. Coaches will be there to answer any questions they may have about CrossFit. And, most importantly, Mama Payne will be cooking up a storm for this event. If you haven’t tasted Mama’s cooking yet, you are MAJORLY missing out. Now is your chance to do your taste buds a favor and make up for lost time. Spread the word people!
8 KBS, 55/35#
19 Thrusters, 95/65#
This workout was written for a helpless dog named “Anastasia” who was found shot twice in the head, and left to die in a ditch on the side of the road. She miraculously survived, and is being cared for by Best Friends Animal clinic. The workout was written by, and will be performed at Dropping Plates CrossFit in St. Robert, MO. Since we will be unable to attend, we will also be doing this WOD in order to show our support, and give a voice to the voiceless.
If anyone is interested in donating to help cover Anastasia’s veterinary bills you can contact the good people at Dropping Plates CrossFit, or the Best Friends Animal Hospital.