(479) 644-8108

Tuesday April 30

Tues April 30

4:30 6-10 years of age

5:30 11-14 years of age

Big Dawgs
2 x 6:00 AMRAPs rest 2:00 in between
10 dumbbell snatches, right arm 
5 overhead walking lunges, right arm
5 overhead walking lunges, left arm
10 dumbbell snatches, left arm

Dawgs
6:00 AMRAP
10 right-arm snatches
5 overhead walking lunges, right arm
5 overhead walking lunges, left arm
10 left-arm snatches

Wednesday May 1st 2013

Great Read I posted on FB today. Article from Journal Menu

“Yeah, but I scaled.”

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”

“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

WOD
3 RFT of 
Run 200m 
100m Walking Lunges 
50 Air Squats

Extra Credit
AMRAP 2:00 of 

II Unders 
or
Rope Climbs

Monday April 29 2013

Awesome weekend gang. Some tough but yet fun workouts in the books. Keep up the hard work. 

COMING SOON
Saturday afternoon Oly lifting classes. During these classes we will ONLY be working technique and strength on the clean, snatch, and jerk. Some extra Front Squats and jerk blocks will be programmed in. We will also be having a “USAW style” competition in the near future. More info coming soon…. Stay tuned.

Warm Up
Burgener Warm UP & Skill Transfer Excercises

WOD

“Isabel”
30 Power Snatches for time 135/95
Ideally Isabel is a very short sprint workout and typically less than 5:00. Scale load as needed.

Then

Power snatch + 2 OHS
1-1-1-1-1
Increase load as you go working up to max effort

SHOW UP ON TIME READY TO GO..

Sunday April 28 2013

We are going to use part of the parking lot for part of the wod so please either park at Bentonville plastics, the library, or in the back. Please remember not to park in the church parking lot though.

Team WOD

AMRAP 3:00
Thrusters

Rest 2:00

AMRAP 15:00
7 Hang Power Cleans
7 S2OH
7 MU Bar/Ring
7 Shuttle Sprints

RX1 155/105 RX2 135/95 RX3 115/85

Score will be number of thrusters completed as well and number of rounds plus reps (example 50 & 7+13)

Saturday April 27th 2013

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and
brother John.

To Know a Hero

http://journal.crossfit.com/2013/04/toknowahero.tpl

WOD

“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5/1
10 Handstand push-ups
Then,
Run 800 meters

**Wanna make it a team wod, feel free.

Thursday April 25, 2013

Finish…….

We’ve had some awesome classes and there’s nothing like packing the house with so many great people.. Remember to sign in when you arrive for class. Also, with the increasing class size, please park in only designated parking spots. Thank you!

WOD

For time:
21-15-9
Squat clean

*50 II unders after each set of squat cleans.

Rx1 – 135/95
Rx2 – 125/85
Rx3 – 115/75

Wednesday April 24, 2013

Good Rep………

Hey Gang, we need your help with ensuring that you SIGN IN for classes once you arrive. If you have computer issues upon signing in, please notify a coach! Thank you!!

WOD

For time:
Run 400m
25 OHS 95/65
Run 400m
25 GS Box jumps 24/20
Run 400m
25 KBS 1.5/1
Run 400m
25 Wall balls

Tuesday April 23, 2013


Constantly varied… cement truck, stick, elmo, ball, barbell & weights…….

WOD

AMRAP 17min
1 Deadlift*
1 round of Cindy
2 Deadlift*
1 round of Cindy
3 Deadlift*
1 round of Cindy
4 Deadlift*
1 round of Cindy
……. and so on for as many reps as possible in 17 min.

Rx1 – 255/185, Rx2 – 225/155, Rx3 – 205/135
1 round of Cindy is 5 pull ups, 10 push ups, and 15 air squats.