The WOD for 3.31.14 is…


“Fu Manchu”

For Time:
75 Double Unders
25 Squat Cleans 135/95
75 Double Unders


The WOD for 3.28.14 is….


“Workout 14.5”

For time
 21-18-15-12-9-6-3 reps of:
 Thrusters, 95 / 65 lb.

Note: On Saturday there will be NO time cap. However, for Friday’s WOD, we will cap this at 30 minutes.

The WOD for 3.27.14 is…



“Not about Tabata”

Perform Tabata Style

Double Unders
Push Press 65/45
Sit Ups
Air Squats

Tabata Style is 20 seconds of work followed immediately by 10 seconds of rest for 8 cycles. 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 3.24.14 is…



“Hurt Breaker”

Power Snatches 95/65


Overhead Squats 95/65
*Perform 50 Double Unders before and after each round
(200 Total)

Okay everybody, this week marks the final week of the CrossFit Open! This upcoming Saturday will be our final validation Saturday, and we would really like to encourage everybody that can possible make it to attend.

We want everyone to bring their friends and family, not only for their heats, but to cheer on all the heats of the day. We also are encouraging everyone to hang out after the heats for a CrossFit Nixa BBQ where we will all hang out and go over our favorite moments from the Open.

Everyone is invited! So please come out and lets make this finale grand!

The HEATS for 3.22.14 are….



 Heat 1 (9:15)
Shannon Mathes
Jeremy Clopton
Lisa Altis
Josh Beebe

Heat 2 (9:40)
Kristin Dunn 
Craig Golmen 
Peyson Shields
Jon Viland

Heat 3 (10:05)
Carmen Murrill
Tim White 
Mary White 
Josh Chastain

Heat 4 (10:30)
Samantha Wagner
Kenneth Nall
Molly Illum 
Michael Ormsby

The gym will be open at 8:30, if you are in heat 1 or are judging, please arrive by 9:00 for movement standards and to go over the flow of the WOD.  Bring family and friends! Looking forward to seeing everyone.

The WOD for 3.21.14 is….



14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

*Due to limited equipment (primarily rowers) we may have to substitute movements and run heats. We will organize tomorrow! A taper WOD will be available for those validating on Saturday.