The WOD for 9.29.14 is…

The WOD for 9.29.14 is…

Strength

Front Squat
5x 75%
3x 85%
1x+ 95%

-Then-

3×8 Romanian Deadlift
Form Trumps Load on this, lighter and controlled.

Conditioning

“A Non-Verbal Debate”

3 Rounds

18 Toes to Bar
12 Box Jumps 30/24
6 Squat Clean and Jerk 185/125

The WOD for 9.26.14 is…

Some Quick House Cleaning:

Saturday Classes: Now that Summer is over, we have been getting a massive lack of interest in the 8 am class. We are considering doing away with it, but want to know what you think. Would you prefer to keep the 8 and 9? Do a 9-10? Just open gym for an hour and a half? Let us know.

On the whiteboard you will see two events to sign up for:

On a SERIOUS Note: CrossFit Nixa has the opportunity to host a Self-Defense/Rape Prevention Seminar, taught by CrossFit Nixa’s own Mike Abbey. Mike is a former SWAT Officer, and has been teaching this seminar for many years. I truly believe this could be one of the most important things that we could ever do here at CrossFit Nixa, and we are trying to extend this seminar to our members, because we absolutely love you and want you all to not only feel strong and empowered, but safe as well.
We are shooting for a Saturday in October, but would love to hear from you as to what day and times would work best for you. This is a ladies only class, and I encourage everyone to look into it. We will have more details as soon as possible.

On a LIGHTER (kinda) Note: Coach Mary, and her husband Tim, will be leaving us as they move back to Iowa next week. Although they will be bouncing into the gym from time to time, this will be their last (official) workout as a CFNX-er’s. It’s with a very heavy heart that we say goodbye to such wonderful members of our family. We would like to set up a big send-off celebration/CFNX get together soon. There are weekends on the board, check mark the one that you are available for, the biggest one wins.

And now…onto your workout….
Strength

Starting at 80 pounds less than your max power clean and jerk:

Minutes 0-2, Perform 3 Squat Clean and Jerks
Add 20 LBS

Minutes 4-6 Perform 3 Squat Clean and Jerks
Add 20 LBS

Minutes 6-8 Perform 2 Clean and Jerks
Add 20 LBS

Minutes 8-10 Perform 2 Clean and Jerks

Then

5 Minutes to tie or beat your 1RM PR

Conditioning
” ‘Mary-ly’ We Part Ways…”

1 Round of “Mary”
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

90 Double Unders
30 Hang Power Snatch 95/65

1 Round of “Mary”
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

60 Sit Ups
30 KB Swings 55/35

1 Round of “Mary”
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

30 Push Press 95/65
30 Box Jump 24/20

1 Round of “Mary”
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

The WOD for 9.25.14….

Strength

3 x 6-8 Pause Squats, pause 3 count at bottom, go as heavy as possible. Build weight across sets

Then

4 X 1 Length of the gym broad jump. Goal is to cross the gym in fewest jumps possible.
Rest as needed between sets.

“140924”
From the CrossFit Mainsite

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls 75/55
12 burpees jumping over the barbell

*Note: You DO NOT have to face the bar for the burpees over the bar. You may perform them as a lateral jump.

The WOD for 9.19.14 is….

Strength

Perform the following complex for max weight:

“Coach K’s: Keep Calm Complex”

Power Clean
Front Squat
Push Press
Hang Squat Clean Thruster

Rules: Once the weight leaves the ground, it doesn’t touch again until after ALL the movements are completed.

Since we are going for max weight, you may re-dip under the thruster on the way up, as long as the barbell continues moving upward.
Conditioning

“140914”
*From the CrossFit Mainsite

Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

NOTE: THIS IS NOT THE WORKOUT TO TRY TO LEARN ROPE CLIMBS!!!!!!!!!!!!!!

For this workout choose ONE of the following scales for rope climbs:

STRICT Pull Ups + STRICT Knees to Elbows x 5

OR

200 M Run

Athletes will pick the scaling method that best suits them, but will still use the two minute send-off for their workout.