The WOD for 6.30.14 is…


3 RM (Shoot for an actual PR on 3 RM)


2×20 Weighted Back Rack Lunges


“Schweddy Balls”

Against a 9 Minute Clock

Run 800 M
Then, with any time remaining AMRAP:
3 Power Clean 225/135

-Rest 3 Minutes-

Against a 9 Minute Clock

Run 800 M
Then, with any time remaining AMRAP
50 Burpees
30 Muscle Ups
10 OHS 135/95


The WOD for 6.28.14 is…

“The Thin Line Between Manic and Psychotic”

EMOM for as long as possible

3 Squat Cleans 115/85
7 Burpees
11 Double Unders


We are going to perform an experiment tomorrow (Saturday)

We have had a few people ask for an earlier WOD time for Saturday’s during the Summer, as well as some people request a CrossFit Nixa Yoga Class.

Well, tomorrow we are going to try to grant both your wishes in ONE day. Since next weekend will be a holiday weekend, we are going to trial run it this week! SOOOO THIS WEEKS SATURDAY SCHEDULE WILL BE AS FOLLOWS:

8 AM CrossFit WOD
9 AM CrossFit WOD
10 AM Yoga Class

If you are planning on attending the yoga class, please bring your own mat.

Please share this with anybody that might be interested, as well as anyone that is planning on attending Saturday classes.

The WOD for 6.27.14 is…






3×8 Strict Press, increase weight each set. After each set, as many strict pull ups as possible. If you cannot perform a strict pull up, use a band or perform ring rows.


“Hot Wing Challenge”

3 Rounds

Run 400 M
30 Alternating KB Snatches 55/35

The WOD for 6.25.14 is….

“Revolving Door of Madness”

For time:

Run 1 Mile
85 Double Unders
70 Wall Balls 20/14
55 KB Swings
40 Burpees
25 Deadlifts 225/155
10 Bar Muscle Ups

40 Minute Time Cap

Note: The mile will be run as four 400M Sprints. Athletes MUST run from the garage door, to the 400 M mark, and then BACK TO THE GARAGE DOOR. Running to the post will not be considered RX.

Also, due the length of the workout, please show up ON TIME. It’s kind of a hassle to go over everything TWICE, and with a workout of this magnitude it’s simply not going to happen. We appreciate you all understanding.