(479) 644-8108

Thursday 110331

Rest Day

**Open Sectional Athletes Only.

You will be allowed to come in at 1100-1:00 and 5:15-7:15 to have WOD#2 validated. Multiple judges will be on hand. I encourage everyone to watch the instructional video of the WOD.  

Wednesday 110330

CrossFit Games Open 11.2


AMRAP 15 min of:
9 Deadlifts 155/100
12 Game Style Push-ups
15 Box jumps, 24″/20″

Reminder we will be offering registered athletes to complete this WOD on Thursday March 31, 2011 at 1100-1:00 and 5:15-7:15. You must register by email or text with the time you are attending, so I can have judges on hand.

Tuesday 110329

Pretty awesome to make mainsite with the Firefighter Fran photo. Very Cool.

Reminder the first opportunity to complete WOD#2 will be Thursday March 31st. We will offer 11:00-1:00 and 5:15-7:15. This is for registered athletes only. Contact me via text or email and let me know if and what time you are planning coming in.


Back Squats
Toes to Bar

Monday 110328

We are going to go one complete cycle behind HQ’s programming. We will make up the hero WOD “Abbate” in the near future.

Congrats to Team CF NWA. After the first WOD we are 8th in our region and 53 worldwide. Keep up the hard work.

Monday’s WOD
1 Power Clean & Jerk 135/95 (anyway Grace style)
1 Round of “Cindy” (5 Pull-up, 10 Push-ups, 15 Squats)
2 Power Clean & Jerks
1 Round of “Cindy”
3 Power Clean & Jerks
1 Round of “Cindy”
all the way to
10 Clean & Jerks
Finishing w 1 Round of “Cindy”

Saturday 110326

2 Person Team WOD
                                           Guys                Girls

Deadlifts                       12,000#            6,500#
OHS                                10,000#            4,500#

Then Complete the following as a Team:
40 Burpees
80 Medball Sit Ups  20/14
160 Box Jumps   20″
320 Double Unders

As far as the lifts go, you can pick any weight you want to use as long as you reach the above total.
Example 64 total reps at 185# will put you just over 12 ,000#. Thats only 32 Reps each. You only get one bar between you and your partner.

Thursday 110324

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5/1
40 Pull-ups
30 Handstand push-ups

AMRAP 2:00 min
Deadlifts 185/135