“Erratic and Irresponsible”
12 Minutes to climb as high in the ladder as possible of
7 Toes To Bar
1 Clean and Jerk 155/105
7 Toes to Bar
2 Clean and Jerk 155/105
7 Toes to Bar
3 Clean and Jerk 155/105
7 Toes to Bar
4 Clean and Jerk 155/105
.
.
.
and so on, until time expires
“The Masquerade”
10-9-8-7-6-5-4-3-2-1 Front Squats 135/95
20-18-16-14-12-10-8-6-4-2 Kettlebell Swings 55/35
“The New Nasty”
3 Rounds for time:
20 Pistol Squats (Alternating)
7 Bar Muscle Ups
10 Hang Power Snatch 155/105
“Bull Run”
Run 800 M
30 Deadlifts 225/155
30 Ring Dips
Run 800 M
“In the Interim”
3 Rounds
15 Hang Power Cleans 115/85
15 Box Jumps 24/20
15 Burpees
“1K-aren”
30 Wall Balls 20/14
Run 400 M
30 Wall Balls 20/14
Run 200 M
30 Wall Balls 20/14
Run 200 M
30 Wall Balls 20/14
Run 400 M
30 Wall Balls 20/14
There is a 25 Minute time cap
“Shoestrings”
15 Minutes to climb as high in the ladder as possible of….
Run 200 M
12 KB Swings 55/35
6 Pull Ups
2 Squat Cleans 155/105
Run 200 M
12 KB Swings 55/35
6 Pull Ups
4 Squat Cleans 155/105
Run 200 M
12 KB Swings 55/35
6 Pulls Ups
6 Squat Cleans 155/105
Run 200 M
12 KB Swings 55/35
6 Pull Ups
8 Squat Cleans 155/105
.
.
.
And so on until time expires
Hope Everybody had a FANTASTIC Easter Weekend. Now, it’s time to work off those Peeps with our peeps (sorry that’s a little Easter Humor there)
This week is our first round of deadlines. We need our shirt orders finished by MONDAY NIGHT, because shirt orders are going in FIRST THING Tuesday morning. If you are wanting a Regional’s sponsorship shirt, make sure your name is ON THE BOARD, AT THE GYM. I will try to post a picture of it tomorrow night for you last minute people, but we need your name, and your shirt size IMMEDIATELY. If it’s not ON THE BOARD, AT THE GYM, you will not get a shirt. Again, don’t just post in on Facebook, we will be going off the list at the GYM.
Next, if you are planning on attending Regionals, we need to know by tomorrow night. We’ve been putting off renting a place, in hopes that more people will end up signing up to go, but we’re getting more maybe’s than definitely’s. So, please sign up if you are going. We might be able to sneak a person or two in, but we need a pretty darn solid list by tomorrow night so we can start reserving rooms.
We will be setting up the CFNX Carnival soon, and more details on that will come out when we have an idea of who all can attend and when.
Now…onto what you’re all waiting for….
“Do I Make You ‘Randy’?”
10 Minutes to complete
75 Double Unders
75 Power Snatches 75/55
75 Double Unders
As Many Bar Muscle Ups As Possible with any time remaining
The only classes tomorrow will be
5 AM
6 AM
7 AM
and 9 AM
There will be NO 10 AM women’s class.
There will be NO evening classes.
The gym will also be closed on Saturday.
We hope everyone has a safe and fun Easter weekend with their families!
“Burpees and Jerks for Debbie”
Workout 1:
15 Minutes to establish snatch 1 rep max
Workout 2:
For Time
10 Burpees, 1 C&J (75 percent BW),
9 Burpees, 2 C&J,
8 Burpees, 3 C&J,
….
1 Burpee, 10 C&J
Note: This workout is for Debbie Rominger a member of CrossFit Initiative in Reno, NV who was diagnosed with a very aggressive form of cancer. Member of CrossFit’s in all of NV are banding together to try to raise money to try to help cover some over her medical bills. This event was brought to my attention by my niece who is a CrossFit coach in Las Vegas, NV, and I thought it would be awesome if CrossFit Nixa came together to show their support for Debbie. We don’t have to donate money, however, donating is optional and I’ve included the link in the post. If nothing else, we will get to show our support for a member of the CrossFit community going through a very rough time.
More about this event:
“We are raising money to support a loved one within our family at CFI, Debbie Rominger. Debbie has been diagnosed with a very rare and very aggressive form of cancer. Debbie has been relentless in her support of any noble cause that crosses her path. We are still in shock.
Our hope is that each box in Northern Nevada, California, heck!… The WORLD, will participate in this virtual event. Your box can host it anytime. Just have your members register here and email their scores to Soupha@crossfitinitiative.com. Your scores will be entered and you will show up on the scoreboard. Also, if you could wear purple in support and take a group picture, and post it to the Facebook Event Page (and tag yourself), that would be rockin’! https://www.facebook.com/events/498497636928633/
We’re very hopeful that this event will spread like wildfire and Debbie will not only get much needed financial support, but that she will feel the love of the CrossFit Community! Because the creators of ABoxAbove Tournament are personal friends of Debbie, all fees will be donated back to her. Let’s support this wonderful woman in her hour of need!”
Donate: https://www.aboxabove.com/signup?id=533488e7c47e0d8f2b000014
“Swingers Ball”
Run 200m
50 KB Swings 55/35
50 Wall Balls 20/14
Run 200m
30 KB Swings 55/35
30 Wall Balls
Run 200m
10 KB Swings 55/35
10 Wall Balls
Run 200m
Attention Women’s Class (10 AM) Childcare will not be available for the class tomorrow. We will still have a coach on premises to coach the workout, however, we will be unable to provide childcare for this class.
Childcare will be available for the evening classes.
