(479) 644-8108

Saturday Aug

“HOT SHOTS 19”

CROSSFIT’S MEMORIAL WOD

***Class Times 0800, 0930, 11:00 ONLY. Any and all donations accepted and will go to their fund.

WOD                                      

“Hotshots 19”
Six rounds for time of:
30 Squats
19 Power cleans 135/95
7 Strict Pull-ups
Run 400 meters
                                               
                                              In Memory of:

Jesse Steed, 36                      Wade Parker,22             Travis Carter, 31
Grant McKee, 21                   Travis Turbyfill, 27         Andrew Ashcraft, 29
Kevin Woyjeck, 21                Anthony Rose, 23           Eric Marsh, 43
Christopher MacKenzie, 30    Joe Thurston, 32            William Warneke, 25
John Percin, 24                       Clayton Whitted, 28       Scott Norris, 28
Dustin Deford,24                    Sean Misner, 26             Garret Zuppiger, 27
Robert Caldwell, 23

Friday August 30

SATURDAY
We will be taking part in the world wide fundraiser “Hot Shots 19” in honor of the fallen firefighters. We will have limited hours.Class times are 08:00, 09:30, and 11:00 only. Donations will be taken at door or you can go online to donate. https://hotshots19.crossfit.com/

WOD

Back Squats 8-5-3-1-1 
then
10×2 @ roughly 40-50% of 1RM. These should be completed unbroken and quickly

Conditioning

AMRAP 7 minutes
7 WB
7 ALT DB Snatch 45/25
7 OH Lunges 45/25 plate

Thursday Aug 29

WOD

200m run
50 GS push ups
200m run
40 sit ups
200m run
30 KBS
200m run
20 pull ups
200m run
10 burpee box jumps 30/24″
100 double unders

Wednesday Aug 28th 2013

Yoga 5:30 am

WOD

Rest Day
Open Gym 11-1
Open Gym 5:30-7:00

Yoga 7:00pm

*Remember taking a rest day is extremely important. More isn’t always better. Listen to your body and rest and allow it to recover. 

Tuesday August 27th 2013

WOD

10-9-8-7-6-5-4-3-2-1 reps of
HSPU

1-2-3-4-5-6-7-8-9-10 reps of
Power Cleans 145/100
Time Cap 20:00

During this workout you will start with 10 HSPU then 1 PC, 9 HSPU, 2 PC, etc…

Rest 

Then 

EMOM 10:00 

2 Bear Complex
Power Clean Load

1 Bear Complex will consist of  
1 Deadlift
1 Hang Squat Clean into Thruster
1 Back Squat into Thruster 

Wednesday August 28

Wednesday Aug 28

4:30 “Dogs” 6-10 years old
5:30 “Big Dogs” 11-14 years old

3-6-9-12
Hanging power snatches
Pull Ups

Starting September, all ages will meet at 5:30pm on the weekdays. 

Monday Aug 26th 2013

WOD
12:00 to establish
1 rep Heavy Hang Snatch

then

12:00 to establish
1 rep Heavy Snatch

then

10:00 AMRAP
5 Power Snatch 75/55
10 T2B
15 Squats

Sunday August 25th 2013

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

WOD
21-15-9-9-15-21 reps of
Deadlifts 225/155
Burpees

Scale as needed

Saturday Aug 24th 2013

Yoga 7-8

10:00am
CrossFit NWA Cystic Fibrosis Fundraiser. Click on link below to meet Reid. 
/wp-content/uploads/wods/CF_fundraiser_aug_24.pdf

Due to Reid’s illness he currently has to take daily:

* 26 pills a day
*1 hour on the vest machine that shakes him to loosen up everything in his ever lungs
*8 puffs of inhaled meds
*1 med nebulizer

WOD
2 Person Teams

6 RFT of
1 – 400M Team run carrying some type of suck (ie medball, vest, bar, KB, DB etc
*Represents the 1 hour everyday he is put into a vest machine and shaken
8 Thrusters (Choose load make it tough)
26 OH Lunges 55/45/35/25/15/10 pound plate (pick one)
*Representing how many times he has to inhale the medication a day
1 Rope Climb (Try legless, make it tough)
*Representing the use of the med nebulizer