The WOD for 4.30.13 is…



“Jekyll and Hyde”

7 Minute AMRAP
*Begin with a 200 m run buy in*
15 Wall Balls 20/14
10 Pull Ups

Rest 3 Minutes

7 Minute AMRAP
*Begin with a 400 m run buy in*
5 Hang Power Cleans 185/130
10 Hand Stand Push Ups

The WOD for 4.27.13 is…




Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

The WOD for 4.25.13 is…



“A Little Bit of Silliness”
5 Minutes Max Box Jumps 24/20
4 Minutes Max Kettlebell Swings 55/35
3 Minutes Max Double Unders

Its time for another Crossfit Nixa potluck!! Jared and Nici Flinn are going to be hosting a little CFNX get-together at there house on May 5th, starting around 4 PM. We would like to get a rough head count of who all is planning on going and seeing who would like to bring what. This could be a fun gather of our CrossFit family and we are encouraging everyone to attend (because we miss you guys when we don’t see you.)

We will post more info as it gets closer.

The WOD for 4.24.13 is…



Work up to heavy jerk for the day, then 3×1 at 80% of that
Weighted Push ups 3 sets 8-12 reps, work up to highest weight possible

“Society’s Tease”
4 Rounds

9 Toes to bar
6 Shoulder to overhead (185/130)
3 Burpee/Bar muscle ups

*Scale Burpee Bar Muscle Ups with Burpee/Wall Walks