The WOD for 9.30.14 is

Strength

Jerk
5x 75%
3x 85%
1x+ 95%

Conditioning

“Snotty Nosed Brat”

18-15-12-9-6-3

Shoulder to Overhead 135/95
Burpee/Pull Up
*Between each round perform 30 Double Unders

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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.