W.O.D.

  • Friday June 24th



    WOD
    "Gwen"

    Clean & Jerk 15-12- and 9 reps

    Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

    Post load as score

     

  • Thursday June 23

    WOD

    Rest Day
    Open Gym
    North- 11-1 & 5-7:30pm
    South- 11-1 & 5:00-6:30

  • Wednesday June 22nd

    WOD

    "Black n Blue"
    5 RFT of
    10 Power Cleans 135/95
    10 Lateral Burpees
    *compliments of comptrain

  • Tuesday June 21st


    WOD

    "Kelly"
    5 RFT of 
    Run 400m
    30 Box Jumps 24/20
    30 Wallballs 20/14

  • Monday June 20



    Such a great turn out Saturday.  A huge community coming together as one.



    WOD
    strength/bb
    EMOMx12
    Snatch (any style) Climbing up to heavy 1RM

    Conditioning
    3 RFT of
    7 HSPU or GS Push Ups
    9 Front Squats
    15 KBS 1.5/1


  • Saturday June 18th



    “ALWAYS”

    Sarah Avery, born December 2, 1992, and held by God June 18th, 1994. Though we never met, we will never forget….Always Missing Sarah.

    Precious Sarah died on June 18th, 1994, just 18 months and 16 days old from viral acute myocarditis. From that year forward, June 18th was a dark day for the Julius family and an emotionally dangerous time for Sarah’s mother, Cathy. Weeks leading up to that day became increasingly difficult and most years she simply did not function – there was an absence of herself as grief overwhelmed her – her chest stayed tight, constricted and she often couldn’t find the strength to stand and struggled finding her breath or will to continue. This was Cathy’s June 18th for 18 years.

    In 2012, Cathy joined Crossfit NWA and like most people she anticipated changes in her health, appearance, and even her confidence. What she did not anticipate was the transformation of the most dreaded day of the year for her entire family.

    Each year during the Always Missing WOD, many athletes shared stories of lost children, siblings, and loved ones who they honored during their workout. While AMS means Always Missing Sarah to the Julius Family, their hope is to share this legacy with all those grieving. The WOD exists for all those desperately missing someone gone too soon with the hopes that we can all lift each other.

    This WOD, designed to capture the anguish of grief. Just like those trapped in the longing of grief, you will want to quit this WOD, however you will not be able to quit. You know you have to finish, it is a part of your legacy to honor precious Sarah, or someone just as precious to you, by finishing and remembering.

    The ‘new’ June 18th now arrives with hope and smiling through tears for the Julius family. Cathy is often heard saying that your legacy is how you treat people and the CrossFit community lifts the Julius family up each year, continuing the legacy of community and family that makes CrossFit unique. June 18th is a day to honor her Sarah and so many others who are desperately missed.

    From Cathy: We do not cry alone.. or grieve alone.. we miss, remember, and honor with some of the best people God put on this earth. Our legacy has changed… most importantly, Sarah’s legacy has changed and for that I will forever be deeply grateful and loyal to those that made it happen.



    WOD
    "Always"
    Buy In
    12 Lunges
    2 HSPU
    92 II Unders or Singles
    DOB 12/2/92

    then

    6 RFT of :
    18 Thrusters 75/55
    18 Box Jumps 20”
    16 Burpees

    Passed 6/18 and was 18 months and 16 days old.



  • Thursday June 16

    WOD
    Strength/BB
    OHS
    3-3-2-2-1-1-1 *climbing

    Conditioning
    3 RFT of
    15 TTB
    30 Box Jump up & overs
    Run 200m



  • Friday June 17th

    WOD
    AMRAPx20 
    5 Pull Ups
    10 S2OH 115/85
    15 II Unders

  • Wednesday June 15th



    WOD
    Rest Day

    Open Gym/Active Recovery
    North 11-1 and 530-7pm
    South 11-1 and 5:00-6:30pm

  • Tuesday June 14th

    AMRAPx5
    Cindy = 5 Pull Ups 10 Push Ups 15 Air Squats
    rest 2:00
    AMRAPx3
    Thrusters 95/65
    Rest 3:00
    AMRAPx5
    Cindy = 5 Pull Ups 10 Push Ups 15 Air Squats

    BRX
    5 MU 10 HSPU 15 Pistols
    Thrusters 115/85



  • Monday June 13th

    WOD
    Strength/BB
    Back Squats
    2-2-2-2-2-2-2-2-2-2

    Conditioning
    With a running clock Every 2;00 for as long as possicble complete
    2 Rounds at each load of
    9 Deadlifts
    6 Hang Power Cleans
    3 Jerks

    loads increase after every 2 rounds. Once you complete 2 rounds you will increase in weight and rest during the remainder of 2:00. Continue until you can no longer complete 2 rounds inside that 2:00. Scale as needed

    Loads
    135/95
    155/105
    185/125
    205/145
    225/155
    245/175
    265/195
    285/205
    305/215
    325/225

     

  • Sunday June 12th

    Great day at the Oly meet. CFNWA represented
    Ryan B 1st in weightclass
    Charity 1st Catherine 2nd in weightclass
    Deni J 1st in weightclass
    Charity Best Sinclair total (overall per BW)
    Josh K 1st in weightclass


    WOD
    Buy In
    50 Pull Ups
    3 Rounds of
    15 Power Snatches
    15 OHS
    30 II Unders
    Buy Out
    50 KBS 1.5/1

    RX 95/65
    FX 75/55 65/45 PSN, OH Lunge, 10 II Att + 20 Singles
    35 reps Buy In Buy Out choose kb load

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