W.O.D.

  • Saturday April 29th

    WOD


    2 Person Teams
    AMRAPx20
    Buy In
    75 OH Lunges 45/25 plate (only 1 set of OHL)

    then

    10 Alternating Rounds of
    10 Deadlifts 275/185  225/155
    10 Lateral Burpees
    *2 Legless Rope Climbs

    Rope climbs can be completed at any point during that round

    FX

    AMRAPx20
    Buy In
    75 OH Lunges

    then

    10 alternating rounds of
    10 Deadlifts scale as needed
    7 Burpees
    10 Ring Rows





  • Friday April 28th

    WOD


    25 Wallballs 20/14 @10'
    25 GS Box Jumps 24/20
    Run/Row 200m
    25 SDLHP 95/65
    25 TTB
    Run/Row 200m
    25 Thrusters 95/65
    25 Pull Ups
    Run/Row 200m
    25 Hang Power Snatch 95/65
    25 HSPU
    Run/Row 200m 

  • Thursday April 27th

    WOD

    Strength/BB
    EMOMx20
    Odd- 5 OHS climbing in weight *floor
    Even- 5-10 Triple Unders/Attempts


    Conditioning
    AMRAPx9
    7 KBS 2/1.5
    5 Squat Cleans 185/125 155/105


    FX
    EMOMx20
    Odd- 3-5 OH Lunges across
    Even- 5-10 Triple Unders/II Unders/attempts


    Conditioning
    AMRAPx9
    7 KBS 1.5.1
    5 Power Cleans + 5 Front Squats

  • Wednesday April 26th


    all good things

    WOD


    Rest Day
    Open/Active
    North 11-1 and 5:30-7pm
    South 11-1 and 5:00-6:30


  • Tuesday April 25th

    WOD


    AGOQ Workout 1
    with a 20:00 time cap 

    For time:
    100 dumbbell snatches
    80-cal. row
    60 bar-facing burpees
    40 muscle-ups

    Men use 50-lb. dumbbell
    Women use 35-lb. dumbbell

    Post time completed as score or total # of reps completed in 20:00


    FX
    75-100 DB Snatch 35/25
    50 Cal Row
    30 Burpees
    20 C2B or 30 Pull Ups or 35 Assisted

  • Monday April 24th

    WOD

    BB/Strength

    Shoulder Press
    3-3-3
    Push Press
    2-2-2
    Push Jerk
    1-1-1

    Conditioning 

    AGOQ Workout 3

    21-15-9 reps for time of:
    Shoulder-to-overheads, 135/95
    Chest-to-bar pull-ups

    FX
    SP-333
    PP-333
    PJ-333

    21-15-9 reps
    Shoulder to OH 95/65
    Pull Ups

  • Sunday April 23rd

    Come out at 9am and cheer Denny on as he tackles AGOQ #2. 

    Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans*loads Ages 55+Men clean 115-135-155-185-205 lb

    Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

    We are gonna use their concept and make it a team

    WOD
    2 Person Teams

    Minutes 1-4
    30 TTB
    75 II Unders
    ME Snatch 75/55

    Minutes 4-8
    30 TTB
    75 II Unders
    ME Snatch 95/65

    Minutes 9-12
    30 TTB
    75 II Unders
    ME Snatch 135/95

    Minutes 13-16
    30 TTB
    75 II Unders
    ME Snatch 155/105

    Minutes 17-20
    30 TTB
    75 II Unders
    ME Snatch 185/125


    FX
    Same time domain
    Scale loads as needed
    TTb/Knee Raises/MB Sit Ups
    100 Singles


    During this workout split reps as needed between athletes. Only 1 athlete working at a time. Once you complete the TTB and II's with the remainder of the 4 min you will complete as many Snatch (Power/Split/Squat) as possible. Once that block is over the weight increases. Post score as total number of snatches at ea load then totaled. 

  • Saturday April 22nd

    WOD

    Rest Day - Closed
    CFK-12:00

    *Come out to North and bring some energy for Denny. Meeting at 10:30 ish to take on open qualifier wods 3 and 4. 

  • Friday April 21st

    WOD

    5 RFT of

    20 Walballs 20/14 @10'
    20 Sumo DL High Pull 75/55
    20 Box Jumps 20"
    20 S2OH 75/55
    10 Cal Row

    35:00 Time cap

    FX
    3-5 ROUNDS
    15 Wallballs
    15 KB SDLHP 53/35
    15 Box Jumps/Step Ups
    15 15 Push Press
    10 Cal Row

  • Thursday April 20th

    WOD

    BB/Strength
    Back Squats
    4@60%
    3@70%
    2@80%
    1@90%
    1@95%


    Conditioning
    AMRAPx7
    7 Thrusters 95/65
    7 TTB
    21 II Unders

    FX
    Back Squats
    5x5


    AMRAPx7
    7 Thrusters or Wallballs
    7 TTB
    21 II's/Att

  • Wednesday April 19th

    Box News - Only a few of the retro tees left. Once they are gone thats it. One time design


    Thursday April 20th the Masters Qualifier workouts will be released. Denny will be attacking these things Thursday-Monday. We will keep everyone updated if you'd like to come out and cheer him on.


    WOD
    Strength/BB
    EMOMx16
    Clean & Jerk (P/S/S)
    Min 1-4 2 reps @ 60%
    Min 5-8 2 reps @ 70%
    Min 9-12 1 rep @ 80%
    Min 13-16 1 rep @ 90%+



    Conditioning
    18-15-12-9-6-3 reps of
    OHS 95/65
    200m Sprint

    *Finishing w a 200m sprint


    Fitness
    EMOMx16
    Clean & Jerk
    1-2 reps throughout
    Focus on skill/technique


    18-15-12-9-6-3 reps of
    OHS/L Scale loads as needed
    100m Sprint

  • Monday April 17th

    Welcome Mike McD to the coaching team. Mike cut his teeth on Crossfit six years ago at CrossFitNWA. He's been drinking the Kool-Aid ever since. 

    Mike got his level one certification four years ago. He also has completed his Scaling Cert, and Aerobic Capacity certification with Chris Hinshaw. In May he will go to CrossFit Mayhem to complete his Level 2.

    WOD

    "Lynn"
    MEUB Bench Press BW/.75%
    Pull Ups

    or

    "Loaded Lynn"
    MEUB Bench Press *Heavier BW
    Weighted Pull Ups

    Post BP/PU load and reps for each round completed 

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