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Saturday October 20th

Crossfit NWA – CrossFit

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Warm-up

Dynamic

Run/Row/Bike/Skill&Drills

10-12 reps of

core, lunge + pass,push ups, kip&leg swings

BB

Good mornings, s2oh, sotts press

each BB movement

Mobility

Hips,knees,shoulders

crossover symmetry

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

AMRAPx22
Alternating IGYG rounds

3 Burpees

6 Toes 2 Bar

12 Thrusters

3 Burpees

6 Toes 2 Bar

12 Power Snatch

3 Burpees

6 Toes 2 Bar

12 S2OH

3 Burpee

6 Toes 2 Bar

12 Hang Squat Cleans

3 Burpees

6 Toes 2 Bar

12 Overhead Squats

Loads RX 115/85

Scale as needed 95/65,75/55

Sunday October 21st

Crossfit NWA – CrossFit

1775 (AMRAP – Rounds and Reps)

60-Minute AMRAP of:

17 Power Cleans, 135#

75 Squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round.

Friday Oct 19th

Crossfit NWA – CrossFit

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Warm-up

Dynamic

Run/Row/Bike/Skill&Drills

10-12 reps of

core, lunge + pass,push ups

kbs, plate jumps

BB

Good mornings, s2oh, sotts press

bear complex

Mobility

Hips,knees,shoulders

crossover symmetry

Weightlifting

EMOMx20 climbing

Shoulder Press (Minutes 1-5)

Push Press (Minutes 6-10)

Push Jerk (Minutes 11-15)

Split Jerk (Minutes 16-20)

Metcon (Time)

3 RFT of
9 Front Squats 175/115

15 Chest 2 Bar Pull Ups

21 II Unders

Time Cap 12:00

FX

Same EMOM

3 RFT of

9 Front Squats 135/95 115/85

15 Pull Ups

21 II Unders or 35 Single Unders

Thursday Oct 18th

Announcements

There will be No open gym Thursday, October 18

Crossfit NWA – CrossFit

Rest Day CLOSED
NO OPEN GYM

Wednesday Oct 17

Announcements

There will be No open gym Thursday, October 18

Crossfit NWA – CrossFit

Warm-up

Metcon (Time)

5 RFT of
50′ OHS Walking Luge DB 45/35

Run 400m

Cash Out (complete 100′ in as few sets as possible)

HandStand Walk Practice

or

Static HS Hold/Shoulder Taps

Tuesday Oct 16th

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/Skill&Drills

10-12 reps

core, squats, lunges+pass

push ups, burpees, inch worms

BB

Good Morning, Bear Complex

3 POS, elbow press thru,

mobility

crossover symmetry, duck walk,

Lucky Charms (AMRAP – Reps)

10 Rnds EMOM format

2:00 to complete 1 rnd of DT

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

RX 135/95 RX+155/105

with the remaining time complete as many burpees as possible
FX

12 Deadlift

9 Hang Power Cleans

6 Jerks

115/85 95/65

Monday Oct 15th

Crossfit NWA – CrossFit

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Warm-up

Dynamic

Run/Row/Bike/Skill&Drills

10-12 reps

core, squats, lunges+pass

push ups, burpees, inch worms

BB

Good Morning, Bear Complex

3 POS, elbow press thru,

mobility

crossover symmetry, duck walk,

sotts press

Cookie Crisp (AMRAP – Reps)

15 Rnds EMOM format

:90 to complete

1 Rnd of Cindy (5 Pull Ups,10 Push Ups, 15 Air Squats)

with the remaining time complete as many Squat Snatches as possible

RX 135/95 RX+ 155/105

*Post total # of Snatches as score
FX

Same format

5 Pulling

10 Pushing

15 Squats

Power Sn + OHS

Saturday Oct 13th

Announcements

HAPPY BIRTHDAY CFNWA
2-3 PERSON TEAMS
10 x10 Cal Row
10 ea DB C&J (x2)
10 ea DB Sn (x2)
10 rope climbs +Legless
10 ea Burpee Box Jump Up/Over 24/20 +24/30
10 ea DB Thrusters (x2)
10 ea Inverted Burpees or 10 Wall climbs total
10×10 II Unders + UB
10 ea 2 fer 1’s 20/14
10 ea Slam Balls

Crossfit NWA – CrossFit

AM Classes Only “Bring a Friend”

Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
Complete solo or with a “Friend”

Friday October 12

Crossfit NWA – CrossFit

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Warm-up

Run/Row/Bike/Skills&Drills

10-15 reps of

Lunge+Pass

Core

Push Ups/Pull Ups/Inch Worms

BB

Good Morning/SL Deadlift

Sumo DL

Mobility

CrossOver Symmetry

(AMRAP – Reps)

Time Priority “Diane”
For reps:

60 seconds of Deadlifts, 225/155

60 seconds of HSPU

45 seconds of Deadlifts, 225/155

45 seconds of HSPU

30 seconds of Deadlifts, 225/155

30 seconds of HSPU

This workout takes 4.5 minutes, with no rest between exercises.

4x400m (2 Rounds for time)

400m Runs

post fastest and slowest as score
Rest as needed between rounds