(479) 644-8108

Train to Survive life

Announcements

Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND

Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.

Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/Skill&Drills

10-12 reps of

corex2 Ant/Post, lunge + pass, push ups

kbs, Jumping Pull Ups, Leg Swings

BB

Good mornings, s2oh, sotts press

bear complex ohs

Mobility

Hips,knees,shoulders

crossover symmetry

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (Time)

“Hashtag Gwen”
15 cal Row

15 Clean & Jerks

15 DB Box Step Overs 24/20

15 Burpees

12 Cal Row

12 Clean & Jerks

12 DB Box Step Overs

12 Burpees

9 Cal Row

9 Clean & Jerks

9 DB Box Step Overs

9 Burpees

*choose loads

Time Cap 22:00

Wednesday Nov 1st

Announcements

Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND

Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.

Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/S&D

10-12 reps of

core , lunge+pass thru

Wall squats, push up

BB

Good Morning, Bear complex

Mobility

hip cirlces, crossover symmetry

Back Squat (2×7)

Back Squat (2×5)

Back Squat (2×3)

Metcon (AMRAP – Rounds and Reps)

Conditioning
AMRAPx7

10 FR Lunges 95/65

10 TTB

20 II Unders

FX

AMRAPx7

10 FR Lunges

10 TTB/MB SU

20 II’s or 35 Singles

Rest, it’s part of the program

Announcements

Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND

Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.

Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes

Crossfit NWA – CrossFit

Be better today than you were yesterday.

Announcements

Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND

Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.

Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes

Crossfit NWA – CrossFit

EMOMx20

climbing in weight
Odd- 1 Bench Press

Even- 1 Deadlift

First half work in some multiples 5’s, 3’s, & 2’s

Bench Press

Deadlift

Metcon (Time)

Core/Conditioning
50-40-30-20-10 reps of

Russian KBS choose load

Sit Ups

Time Cap 15:00

FX

EMOMx20

Bench Press

Deadlift

Heavy Working Sets *Not Max

40-30-20-10 reps

RKBS

Sit Ups

Sunday

Announcements

Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND

Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.

Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/S&D

10-12 reps of

lunge+pass, corex2

push ups, scorpions,kip swings

BB

HPSn+OHS

HPC+S2OH

Good Morning

Mobility

Shoulder/Duck Walks

Kip Swing, CrossOver Symmetry

Ten (Time)

10 Squat Snatch 155/105

then

10 Rounds of

10 Pull Ups

25 II Unders

then

10 Squat Clean & Jerks 155/105

Time Cap 22:00

FX

10 Power Snatch

10 Rnds of

10 Pulling

20 II’s or 30 Singles

10 Power Clean & Jerks

scale loads as needed

Saturday

Announcements

Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND

Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.

Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Coach led Skills and Drills

Metcon (Time)

Skittles
Just like deck of cards. Each team will get 2 fun sized bags of skittles (or m&m’s) can not open until after buy in is complete. Each color will represent set amount of reps and specific movement.

“Skittles” Partner Wod

Buy In: 20- Medball squat clean and toss (Coach will demo in class)

-Then-

Red/pink- 3 MU’s/ or 6 C2B/ or 9 Pull ups / Jumping PU/ring rows

Green- 6 DB Thrusters /Wallballs

Purple/Brown- 9 Deads 225/155 175/135 135/95 (Scale as needed) KB Sumo Deadlift

Yellow – 12 DB Hang Power Cleans/ Russian KBS

Orange- 15 cal Row/Bike

Blue- 18 MB Sit Ups

*Each time a color gets double drawn (ex. 2 yellows in a row) each partner must do 5 burpees before starting that movement.

Once you’ve completed both “Fun size” bags you will finish with a buy out.

Buy Out: 20- medball squat clean and toss

Thursday Oct 25th

Announcements

Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND

Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.

Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/ Skills & Drills

10-12 reps of

Lunge + Pass, Kip Swings, Leg Swings

core x 2, push ups, KBSDLHP

BB

S2OH

Good Mornings

Mobility

Calf Stretch, Plate Jumps, CrossOver Symmetry

Metcon (Time)

Fight Gone Time
5 rounds for time of:

20 wall-balls 20/14 10′

20 SDLHP 75/55

20 Box Jumps 20″

20 Push Presses 75/55

Row 20/15 calories

Rest 1 minute

Time Cap 37:00

FX

3 RFT

20 Reps of ea scale as needed

OR

5 RFT of

12 Reps of ea scale as needed

Time Cap 37:00

Wednesday Oct 24th

Crossfit NWA – CrossFit

Warm-up

Burgener + STE

Snatch Complex (“Bear Complex Style”)

EMOMx12 climbing to heavy complex of
1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead Squat +1 Snatch Balance + 1 Overhead Squat

Metcon (Time)

Buy In/Out

Run 800m (2x400m)

then
3 Rounds of

12 Power Snatch 115/85

9 HSPU

6/4 Bar Muscle Ups

Time Cap 21:00

FX

Buy In/out

then

3 rnds

12 Power Snatch 95/65 75/55

9 DB OH Press

6 Chest to Bar PU+ 6 Dips

Tuesday October 23rd

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/Skill&Drills

10-12 reps of

core, lunge + pass, push ups

kbs, Jumping Pull Ups, kip swings

BB

Good mornings, s2oh, sotts press

bear complex ohs

Mobility

Hips,knees,shoulders

crossover symmetry

Front Squat (20:00 Establish a 1 Rep Max)

Metcon (AMRAP – Reps)

For Max Reps
4 intervals of each

:30 on :30 off

Row (max Calories)

OHS 45/35

GS Box Jumps 24/20