The WOD for 2.27.14 is…



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…


 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….