(479) 644-8108

Monday Aug 31

Rest Day

Open Gym 11-1, 5:30 – 7:00

CF Kids at 5:30pm

Final Judges meeting from 6:00 – 8:00 at NWA.

Sunday Aug 30

WOD
2 Person Teams

3 Hang Power Cleans  24 C2B Pull Ups
6 Hang Power Cleans  21 C2B Pull Ups
9 Hang Power Cleans  18 C2B Pull Ups
12 Hang Power Cleans 15 C2B Pull Ups
15 Hang Power Cleans  12 C2B Pull Ups
18 Hang Power Cleans  9 C2B Pull Ups
21 Hang Power Cleans 6  C2B Pull Ups
24 Hang Power Cleans 3 C2B Pull Ups
*Row 1000m at some point 

RX1 155/105  RX2 135/95 RX3 115/85

Saturday Aug 29th

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

WOD

“Pike”

5 rounds for time of:
20 Thrusters75/55
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

 

 

Friday Aug 28th

Strength/BB
EMOMx12 
Snatch
Odd- Lift (Not TnG)
Even- Rest
min 1 – 3 reps at 70%
min 2 rest 
min 3 – 3 reps at 75%
min 4 rest
min 5 – 2 reps @ 80%
min 6 rest
min 7 2 reps @ 80%
min 9 rest
min 10 1 rep @ 95%
min 11 rest 
min 12 1 rep @ 95%

Conditioning 
21-15-9-6-3 reps of
Power Snatch 75/55
30 II’s between ea 

Tuesday Aug 24


WOD
BB/Strength 
Back Squats
3-2-1-1-1

then

Conditioing 
3 RFT of
10 HSPU
10 FS 135/95
10 GS Box Jumps