The WOD for 2.27.14 is…

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CrossFit Nixa’s
“Battle Cry”

10 Minute time cap

Men: Row 200 Calories
Women: Row 150 Calories

*If you do not complete the assigned number of calories within the prescribed time, perform the amount of calories you were short as burpees over the rower. Example: If an athlete rows 180 calories in 10 minutes, they must perform 20 burpees over the rower after the 10 minute time cap.

This workout is designed to be a workout that does not allow any room for cheating or error. An athlete either will or will not complete the given amount of work in the given amount of time, which is the reason we use this as our gym’s “benchmark” test of fitness

Compare to 2.1.13

The WOD for 2.20.14 is…

“12.3”

 Complete as many rounds and reps as possible in 18 minutes of:

 15 Box jumps (24″/20″)  12 Push press (115 lb/75 lb)  9 Toes-to-bar

 Due to the kids room being left in complete chaos, EVERY class will perform 50 Burpees prior to the WOD. When the last person finishes their burpees, we will begin the workout.

 Remember guys: A Clean Box is a happy box…..or atleast it’s a box that doesn’t have to do burpees….

The WOD for 2.18.14 is…

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Before getting into the WOD, I want to put up something serious. We try to joke around even if the subject matter is somewhat tense, but this time there is no joking:

PLEASE KEEP ALL DOORS LEADING TO THE OUTSIDE SHUT AFTER ENTERING THE GYM!!!!!!

Tyson (our awesome gym dog, and my “Dogson”) got out because someone left the door open, and literally ended up being locked up by animal control because of this. Please be aware if the door closes all the way or not. Violators will be beheaded, and their heads will be hung for public viewing, as a warning to all future violators. (IF you think that is too harsh, you should’ve seen what I had originally planned). Thank you for understanding.

Now, onto the workout:

“Diane”

21-15-9

Deadlift 225/155
Hand Stand Push Ups

The WOD for 2.14.14 is…

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Alright, last weekend the “heroes” got their love with the “I Need a Hero” WOD. So now, lets be fair and give the CrossFit “Girls” some love….

“I Need a Threesome”
(Grace, Annie, and Helen)

15 Clean and Jerks 135/95
50 Double Unders
50 Sit Ups
Run 400 M
21 KB Swing 55/35
12 Pull Ups
40 Double Unders
40 Sit Ups
Run 400 M
21 KB Swing 55/35
12 Pull Ups
30 Double Unders
30 Sit Ups
Run 400 M
21 KB Swing 55/35
12 Pull Ups
20 Double Unders
20 Sit Ups
15 Clean and Jerks 135/95
10 Double Unders
10 Sit Ups

There is a STRICT 20 Minute Time Cap

Happy Valentine’s Day!