(479) 644-8108

Thursday Jan 7th


Read Story here
https://thewodfather.wordpress.com/2016/01/06/chemo/

KO Athletes – Scale back the load here and or rnds. This is a longer grueling workout. Don’t wanna smoke ya before your comp this weekend.  

WOD

“CHEMO”

5 Rounds for Time of:
-400m Run/Row or 50II’s
-3 Power Snatches 135/95
-6 OHS 135/95
-9 Squat Cleans 135/95
-12 S2OH 135/95

Scale as needed. Time Cap 35:00

Wednesday Jan 6th


South getting it done. Things are coming along down south. Lots of new equipment and some awesome folks. Swing by and check it out and introduce yourself to a new member of the CFNWA community if you get a chance.

WOD
Rest Day
Active Recovery/Mobility/Make up/Open
11-1
5:30-7pm

 

Tuesday Jan 5th


HAPPY BIRTHDAY TO THIS BEAUTIFUL LADY. 29 again

WOD

BEYOND RXD 
Part 1:
OH Squat
5-3-3-1-1

Part 2:
21-15-9
OH Squat (115/75lbs)
Chest to bar pull up

RXD

Part 1:
OH Squat
5-3-3-1-1

Part 2:
21-15-9 OH Squat (95/65lbs)
Pull ups 

Fitness
Part 1:
OH Squat
5-5-5-5-5

Part 2:
21-15-9
OH Squat
Ring row

Monday Jan 4th

WOD
BEYOND RXD
Buy in/Out 500m Row
50-40-30-20-10
Unbroken double unders
KB Swings (70/53)
Sit Ups

RXD
Buy In/Out 500m Row
50-40-30-20-10
double unders
KB Swings (50/35)
Sit Ups

FITNESS
Buy In/Out 400mRow
40-30-20-10-5
plate jumps or 1/2 double attempts 1/2 singles
American or Russian KB Swings
Sit Ups

 

Sunday Jan 3th


NWA South is coming along. Good things coming to the Springdale/Fayetteville area. 

North Hours 7,8,9,10,11
South Hours 8am only
Nutrition Seminar and food prep course  12-?? (North)
Competition Athlete session only- 1:30-3:30 (North)

WOD
RX/BRXD is the same for this workout
Part 1:
Squat Clean and Jerk
5-10-5-10
These sets are performed unbroken. A lot like “Gwen” once you pick the barbell you will have to complete all reps before dropping or reseting.
Part 2:
EMOMx10
2 Power Clean
1 Squat Clean
2 Jerk

FITNESS
Part 1:
Power Clean and Jerk
5-10-5-10
Part 2:
EMOMx10
2 Power Clean
1 Front squat
2 Jerk

 

Saturday Jan 2nd

Box News- NWA just purchased all the equipment from a local CF box. We could use all the help we could get tomorrow moving it to NWA South. If you are available to help or have a big (probably tandem axel) trailer post on our community FB page. All help is appreciated. We are meeting at 11:30 ish at 

3938 S. Honeysuckle Ln.
Rogers, AR 72756

Awesome job on “Murph” today. So many ppl showed up to start the new year off right.  

WOD
Rest Day – Closed