W.O.D.

  • Monday Jan


    We are fastly approaching February and the Open. Our in house team comp is going to be Epic. Don't miss out. SIGN UP....



    WOD
    "Holbrook"

    10 Rnds each for time of:
    5 Thrusters 115/85 
    10 Pull-ups
    100 meter Sprint
    Rest 1 minute

    Post fastest and slowest time as well as total time as score  


     

  • Sunday Jan 25th


    Packed house all day yesterday. Love'n the energy


    WOD
    "Strength"

    30:00 to establish a heavy single or new 1RM
    Snatch 
    Clean & Jerk
    *These can be any method Power,split, squat, but must be from floor


    Conditioning
    "Smacks" 
    AMRAPx8
    5 Deadlifts 135/95 115/85  95/65
    5 Hang Power Cleans 
    5 Front Squats 
    5 Jerks


  • Saturday Jan 24th

    WOD
    2 RFT of

    RUN 200m
    20 Wallballs
    20 Sit Ups

    REST 2:00

    2 RFT of
    40 II's
    15 C&J (Grace)  135/95
    15 Push Ups

    REST 2:00
    2 RFT of
    10 Power Sn 135/95
    10 Lateral Burpees


  • Firday Jan 23rd

    FRIDAY OPEN GYM
    11-1 


  • Thursday Jan 22nd


    WOD
    AMRAPx20:00
    3-4 person teams
    Row 300m
    20 Air Squats 
    15 KB Sumo DL High Pull 2/1.5  1.5/1
    10 TTB
    5 HSPU


    This is a relay style format. Athlete 1 will start on row. Once athlete 1 reaches KB athlete 2 may start on row. No more than 2 athletes can be working at the same time. What this means if athlete 1 gets stuck on HSPU and athlete 2 catches athete 1 athlete 3 must wait until 1 finishes before he/she can start. Looking for UB sprints here or as close as possible. 

     

  • Wednesday Jan 21st




    WOD
    3 RFT of 
    7 Deadlifts 315/205, 275/185, 225/155
    5/3 Muscle Ups
    300M Run (300 Row 0r 50 Dubs)

    Core (Not for time)
    100 core
      


  • Tuesday Jan 20th


    RECAP FOR THOSE THAT MISSED YESTERDAY'S POST
    Alright gang it's that time of year. Time to have some fun. We will be doing things a little different this year vs years past. This year we will be having our own in house competition in conjunction with the main open for those who are trying to make ot to the next level. A lot is still undetermined due to some of the scoring and rules not being relesed yet, but in a nut shell here's what's happening:

    I will select team captains and from there teams will be established. There will be no in house "Super teams" so to speak. I will ensure teams are fairly organized. Depending on the number of athletes we have sign up for the open (which I hope is everyone) a captain will have "x" number of athletes both rx and scaled. Each week we will take the top 3 guys and top 3 girls scores (again rx and scaled) and your team will be scored based on those numbers. We will have weekly winners along with and over podium at the end of the Open.

    There is still a lot to be decided and I will keep you posted as I have answers. For now heres how to get started. Go to the games website (www.crossfit.com on the left tab click on games then register). It will prompt you to associate with an affiliate. We are registered as CrossFit NWA.  Stay Tuned.....More info coming soon... I promised we will have a blast.

    WOD
    Strength 
    Front Squats
    5-3-1-1-1


    Conditioning
    AMRAPx8

    8 Push Press 135/95 125/85   115/75
    8 GS Box Jumps 24/20 


  • Monday Jan 19th

    Alright gang it's that time of year. Time to have some fun. We will be doing things a little different this year vs years past. This year we will be having our own in house competition in conjunction with the main open for those who are trying to make ot to the next level. A lot is still undetermined due to some of the scoring and rules not being relesed yet, but in a nut shell here's what's happening:

    I will select team captains and from there teams will be established. There will be no in house "Super teams" so to speak. I will ensure teams are fairly organized. Depending on the number of athletes we have sign up for the open (which I hope is everyone) a captain will have "x" number of athletes both rx and scaled. Each week we will take the top 3 guys and top 3 girls scores (again rx and scaled) and your team will be scored based on those numbers. We will have weekly winners along with and over podium at the end of the Open. 

    There is still a lot to be decided and I will keep you posted as I have answers. For now heres how to get started. Go to the games website (www.crossfit.com on the left tab click on games then register). It will prompt you to associate with an affiliate. We are registered as CrossFit NWA.  Stay Tuned.....More info coming soon

    Active Recovery/Make Up/Mobility 
    11-1
    5:30-7

  • Sunday Jan 18th


    U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

    She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

    WOD
    "White"
    5 Rounds for time 
    3 Rope Climbs *(throughout ea round)
    10 Toes to Bar
    21 Walking Lunges with 45/24 plate OH
    400m Team Run w plate 
    *Plate must be held by one of the athletes throuhgout the entire wod. 

    Then 

    For Time complete


    "Randy"

    75 Power Snatches 75/55

    In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

    Our thoughts and prayers go out to Officer Simmons' wife and two children.




  • Saturday Jan 17th

    With the clock counting up 
    AMRAP x15 
    6RFT of

    12 S2OH 155/105 135/95 115/85
    50 II's

    With the remaining time complete as many reps of 
    MU, C2B PU, PU etc as possible

    Post 2 scores. Time completed your 6 rounds and then total reps of MU, PU etc

     


  • Friday Jan 16th

    WOD

    #1
    "Gwen"
    15-12-9 reps of 
    C&J (Grace style)

    TnGo only, No pause or regrip on floor. It equals FOUL.
    Use the same load for all3 sets.
    rest as needed between sets 

    #2
    "Fran"
    21-15-9 reps of
    Thrusters 95/65
    Pull Ups

    #3
    "Heavy Fran"
    15-12-9 reps of
    Thrusters 135/95
    Weighted Pull Ups 45/25


  • Wednesday Jan 14th



    WOD
    Deads
    30-3-20-2-10-1

    Even though I am not a fan of percentages here are some idea % for high numbers 
    30 reps- 40-50% of 1RM
    20 reps -50-60% of 1RM
    10 reps- 60-70% of 1RM
    The big sets DO NOT have to be TnGo 

     
    Conditioning 

    Max Effort UnBroken of
    Muscle Ups or Pull Ups
    Wallballs
    BW (W=.75% BW) Bench Press

    rest 5:00 repeat

    During this portion of the workout you will do MEUB MU. Once you reach failure you will post you reps, get a drink if need, chalk up and move to WB. etc etc After last rep of BP rest 5:00 and go through MU, WB, and BP again. Post total # of each movement.

    example of how a score should look
    Lee
    DL
    155/315, 225/335, 255/365

    MU
    21
    WB
    92
    BP
    51 







































     

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