The WOD for 4.18.13 is…

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Ryan keeping it classy in his “sweat suit”

“Sweat Suit (AKA The Payne Jacket)”

6 Rounds
A new round begins every two minutes

10 Thrusters 95/65
10 Burpees over the bar

*200 meter run penalty for every round you are unable to complete within the given time.

The WOD for 4.17.13 is…

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Strength
15 Minutes to establish one rep max Jerk

Then 
“Waiting for the Barbarians”

4 Rounds
25 Wall Balls 24/20
15 Ring Dips
10 Deadlifts 225/155

Hey guys, we have posted this in the gym, but I want to bring it to your attention 
here as well. On MAY 11-12 we are hosting and Olympic Lifting Certification with 
Glenn Pendlay, who is THE authority on Olympic Weightlifting in the United States.
 Spots are very limited, and I know some of you have shown interest, but may not have 
yet signed up. 

I would strongly encourage those that are interested to sign up as soon as possible! 
This is a tremendous opportunity to work with one of the greatest Olympic lifting coaches
 of all time, and he is coming TO OUR GYM. I’m including a link for the sign up. 
Cost is $350 per person. That is a two day course, and is incredibly cheap for the 
level of coaching you will receive. 

We are trying to give our CrossFit Nixa family first shot at this, but by the end of the 
week I will be contacting other CrossFits in the area to let them know about the cert.
 This WILL fill up, but I would prefer our gym to have first crack at signing up. If you don’t
 get your spot reserved, you can’t say we didn’t warn you!

http://www.muscledriverusa.com/CrossFit-Nixa–Level-One-Level-Two-Seminar–May-11th-12th-2013_p_2551.html

The WOD for 4.13.13 is….

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“Cameron”

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps 24/20
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s” 20/14
50 Sit-ups
15 foot Rope climb, 5 ascents

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his parents Bette and John, and brother Alex.

The WOD for 4.12.13 is…

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Strength: 20 minutes to establish a 1 rep max deadlift

Then choose one of the two workouts

“Undead Annie”
50-40-30-20-10
Sit Ups
Double Unders
* Before and after each round perform 5 deadlifts (225/155)

or

“Evil Undead Annie”
With a 12 minute time cap

9-6-3
Deadlifts (275/195)
Muscle Ups
Then
50-40-30-20-10
Double Unders
Sit Ups

Scale movements and load accordingly.

The WOD for 4.11.13 is,,.,

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“A Tale of Tabatas”

Perform the following Tabata style

Push Ups
KB SDHP 55/35
Lunges
Lateral Jumps over the Kettlebell

Tabata Style is 20 seconds of work followed immediately by 10 seconds of rest for 8 cycles through. When the 8 cycles are complete, move immediately onto the next movement. Score is the lowest amount of reps completed in the 8 cycles

The WOD for 4.10.13 is…

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Strength
15 Minutes to find: 1 rep max power clean. Remember to write down your max and keep it! Our strength program will be building off the maxes you record in the next few weeks.

Conditioning 
“Acta non verba”

3 Rounds for time
10 Power Cleans 155/105
10 Burpees over the bar
10 Shoulder to Overhead 155/105

The WOD for 4.8.13 is….

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Well guys, the 2013 CrossFit Open is OFFICIALLY OVER. Before posting the WOD, I just want to take a moment and congratulate all of our CrossFit Nixa athletes for doing an amazing job in the Open. Our gym is not only the smallest in the area, but we are also one of the youngest. 
 
In one year, CrossFit Nixa was able to produce athletes that came together to capture the 32nd spot in the region. That means we were TWO spots away from being able to send a team to regionals. I can not express to you how amazing that is from not only a coaches perspective, but from an athletes perspective as well. That is an incredible accomplishment, and it was all made possible because of YOUR hard work. I am so proud of each and every one of you.
 
Also, in case you did not know, a very special congratulations to J.D. Schiman, who will be going to Regionals as an individual competitor. JD has worked incredibly hard and has earned his spot in the regional competition. Be sure to wish him the very best of luck when you see him!
 
Finally, on one last note, the Open was never really about the competition. It was about proving to yourself that YOU are capable of going so much further than you ever realized you could. As a coach, it is a truly indescribable feeling to see all of you walk into the gym after an Open workout was announced and say, “I don’t think I can do this,” only to push yourself not only through several reps, but several rounds. The truth is, you are all great athletes whether you know it or not. I hope that this experience has been a positive one for you all. I am so proud of what you all have accomplished over the last five weeks. Congratulations to you all!! We love you guys.


-The CFNX Team

Alright guys! The Open is over, and training can return to normal (or as normal as we ever are at CFNX).  However, we are going to try something a little bit different over the next couple months.  We are going to try a little experiment in Gettin’ Ya’ll STRO-ONG.  So here is what we are going to do.
 
WODs will now be split into two portions, a strength portion, and a conditioning portion.  Athletes that are not comfortable enough to perform the strength portion as it is written, will use this time to practice becoming proficient in the assigned movements. Don’t worry guys, I promise I know what I’m doing…I think…. 😉 
 
Over the next couple weeks we will be trying to get our maxes for the movements we will be practicing.  So, on that note: 

Strength
Take 15 minutes to find 
One Rep Max Power Snatch

“System Reboot”
12 Minute AMRAP

7 Snatches (Full Squat) 115/80
21 Double Unders
7 Burpees