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Thursday 130228

 

OPEN SCHEDULE START THIS WEEK
Just a reminder we will be going to a fixed schedule starting this Saturday. Saturday will be a rest day and our cycle will be as follows:

Sunday, Monday, Tuesday  – On
Wednesday – Rest/Open
Thursday, Friday – On
Saturday – Rest/Open

 

WOD Demo **Note** some of the guys MU were illegal due to his feet rising above the rings during kip…

 

 

WOD

9-6-3 reps of
Thrusters
Muscle Ups

RX1 – 165/115
RX2- 135/95
RX3 – 115/85

MU can be performed as bar or ring
Scale load as needed and MU sub 3:1 Pull Up:Dips

 

Wednesday 130227

OPEN SCHEDULE START THIS WEEK
Just a reminder we will be going to a fixed schedule starting this Saturday. Saturday will be a rest day and our cycle will be as follows:

Sunday, Monday, Tuesday  – On
Wednesday – Rest/Open
Thursday, Friday – On
Saturday – Rest/Open

 


Working a KB like a champ. Great finishing position

 

 

 

WOD

Rest Day
Open Gym 11-1
CFK 4:30-6:15
Open Gym 5:30-7

Tuesday 130226

Lee Kelly and 6 time CrossFit Games Competitor Chris Spealler

Congrats to Coach Lee Kelly for completing the CrossFit Coach’s Prep Course this last weekend in Dallas.  The Coach’s Prep Course is a high speed CrossFit Seminar designed to compliment CrossFit Concepts and Movements.  This is an intense program and is sure to add to the already impressive training capabilities of CFNWA!  Thanks Coach Lee for always striving for excellence.

WOD

Strength

Hang Power Cleans

3-3-2-2-1-1-1

-then

Conditioning/Skill

EMOM 8 minutes

3 power cleans (75 % of 1RM above)

3 lateral burpees

 


 

 

Monday 130225

Awesome “Girls Only” event and showing on Saturday!  The Lulu sale and trade was a success and the WOD was a blast.  Lots of fun and some great videos floating around out there on FaceBook.  Great job to Lacie for organizing the event and to coaches Jenn, Leah, Wendi, and Kelley, thank you for helping out to make it so much fun.

WOD

10 rounds for time of:

7 KB swings 1.5/1

7 GS box jumps 24/20

7 Deficit push ups  45/25

*Post time as score.


Sunday 130224

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

WOD

“Hortman”

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups (bar or rings)

*To be completed as a team or individual.


Saturday 130223

 

12 Days and counting until the 2013 Open……

Ladies!! Grab your best pair of Lulu’s and pull on your craziest pair of socks because this Saturday from 9am to 12pm the Ladies of CrossFit NWA are all coming together for a “Girls WOD.”

The Lulu exchange/sale will take place at 9am sharp, skill work at 10am,  then WOD to follow at 11am.  We will wrap up by 12pm just in time for CrossFit Kids.

See you then……

WOD

REST DAY

“GIRLS only WOD”

9am to 12pm


 

 

Friday 130222

13 Days and Counting Until the Open Begins….Are You Ready?

Demo video

WOD

Strength

1 1/4 FS 2-2-2-2-2

Conditioning

AMRAP 7:00   
10 P Snatch 95/65
20 II Unders

Thursday 130221

14 Days and Counting Until the Open….

****Typo on yesterday’s site. There is NO Oly class this Saturday.


Open 12.3 tips. Let’s see how you compare to last year

 

WOD

Open WOD 12.3                      

AMRAP  18:00

15 GS Box Jumps  24/20                
12 Push Press 115/75    
9 T2B

Tuesday 130219

Solving Front Rack problems

WOD
Rest Day
Open Gym’s
5:30-7:00 am
11-1
5:30-7:00 pm
CFK 4:30 & 5:30