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

The WOD for 4.22.13 is…



Front Squat 5×5 @ 65%
Snatch Grip Deadlift 5×4 @ 85% (of snatch)


“Grannie (Grace+Annie) Has the Runs”

Run 400 M
10 Clean and Jerks 135/95
75 Double Unders
75 Sit Ups
Run 400 M
10 Clean and Jerks
50 Double Unders
50 Sits Ups
Run 400 M
10 Clean and Jerks
25 Double Unders
25 Sit Ups

Scale Double Unders with lateral jumps over the bar

Alright Nixa Nation, we are trying to get a head count of who all is going to be going to the CrossFit regionals competition in Chicago May 31-June 2. Because many hotels have already been booked, we are trying to rent a house and carpool up to regionals. To do this, it would be helpful to get a final count on everyone, and see who would be willing to drive. To keep up to date with all that is going on with the regional trip, please click on the link and join the group.

The WOD for 4.20.13 is…




“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above.

Partner #2 will run 400m with a sandbag (45/25).

Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

Alexander J Bennett, Sgt.
Darrik C Benson, PO1 SEAL
Brian R Bill, Master Chief SEAL
John W Brown, Tech Sgt., USAF PJ
Christopher G. Campbell, PO1 SEAL
David R Carter, CWO4
Jared W Day, Information Systems Technician PO1
John “Jet Li” Douangdara, Master at Arms 1st Class
Spencer C Duncan, Spc.
John W Faas, CPO SEAL
Patrick D Hamburger, Staff Sgt.
Andrew W Harvell, Staff Sgt., USAF CCT
Kevin A Houston, CPO SEAL
Jonas B Kelsall, Lt CMDR SEAL
Louis “Lou” J Langlais, Master Chief SEAL
Matthew D Mason, CPO SEAL
Steven “Matt” M Mills, CPO SEAL
Bryan J Nichols, CWO2
Nicholas H Null, CPO EOD
Jesse D Pittman, PO1 SEAL
Thomas A Ratzlaff, Senior Chief SEAL
Robert J Reeves, CPO SEAL
Heath M Robinson, CPO SEAL
Nicholas P Spehar, PO2 SEAL
Michael J Strange, Cryptologist Technician PO1
Jon “JT” T Tumilson, PO1 SEAL
Aaron C Vaughn, PO1 SEAL
Kraig M Vickers, Senior Chief EOD
Jason R Workman, CPO SEAL
Daniel L Zerbe, Tech Sgt., USAF PJ
Bart, K-9

The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

The WOD for 4.19.13 is…



This is the final day of our max out portion of this strength cycle.  Take this opportunity to find the max of any lift you have missed over the last two weeks.  The working portion of our strength cycle will begin next Monday.  Be excited. 


“Bad Wolf” 
For time

Run 800 M
20 Alternating KB Snatches (55/35)
15 Alternating Pistol Squats
Run 400 M
20 Alternating KB Snatches 
15 Alternating Pistol Squats
Run 200 M 
20 Alternating KB Snatches
15 Alternating Pistol Squats