(479) 644-8108

Open Gym 8-11 .

Announcements

2019 weekly schedule
MTW – 530,630,830,11,12,330,430,530,630
Thurs – 530,830,11,12,430,530,6:30
Fri- 530,630,830,11,12,330,430,530
Sat 7,9,10,11

Crossfit NWA – CrossFit

Perfection is not attainable, but if we chase perfection we can catch excellence. — Vince Lombardi

Announcements

2019 weekly schedule
MTW – 530,630,830,11,12,330,430,530,630
Thurs – 530,830,11,12,430,530,6:30
Fri- 530,630,830,11,12,330,430,530
Sat 7,9,10,11

New Years Eve Lights on 7am lights out at 11
New Years Day – Open Gym 8-11

Crossfit NWA – CrossFit

Warm-up

Warm Up on your Own.

Also Feel free to partner up for this workout and complete as a team. Both athletes run the mile (both) then split reps as needed.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Also due to the extreme temps feel free to work in the row in your partitioned rounds. Example

10 rnds

10 Pull Ups

20 Push Ups

30 Air Squats

Row 320m

We don’t develop courage by being happy every day. We develop it by surviving difficult times and challenging adversity. – Barbara De Angelis

Crossfit NWA – CrossFit

Warm-up

2 rnds

200-400 m R/B/R

10 Lunge+ Pass

10 Push Ups

10 Ring Rows or Strict PU

10 Good Mornings

10 BB SDLHP

Metcon (AMRAP – Reps)

FGB Format
3 x5 minute rounds of

1:00 calories

1:00 Sit Ups

1:00 Wallballs 20/14 @10′

1:00 DB OH Lunge 45/35

1:00 KB Deadlift 2/1,5×2

1:00 rest

FIT

Metcon (AMRAP – Reps)

3 5 minute rounds
1:00 calories

1:00 Sit Ups

1:00 Wallballs 10#

1:00 Plate OH Lunge 15#

1:00 KB Sumo Deadlift

1:00 Rest

Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do. – Pele

Announcements

Holiday Schedule
Friday December 28th NO 630PM
Saturday December 29th 7,8,9,10&11
Sunday December 30 -Closed
Monday December 31st 7-11 “Murph”
Tuesday Jan 1st – Open Gym 8-11

Crossfit NWA – CrossFit

Warm-up

Burgener + Skill Transfer Exercise

Snatch (12×1)

EMOMx12 P/S/S

climbing ….

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
5/3 MU B or R

7 OHS 115/85

9 GS Box Jump 24/20

FX

EMOMx12

2 Power Snatch or Hang Power Snatch **Work on technique

AMRAPx12

7 C2B or 10 Reg PU

7 OH Lunge *Scale as needed

7 Box Jumps or Step Ups

Metcon (Calories)

FIT 1
:30/:30×12 max effort for cal

Metcon (AMRAP – Rounds and Reps)

FIT 2
AMRAPx12

10 Jumping PU

10 OHS 45/35

10 Step Up Up/Over 20″

It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs. – Jillian Michaels

Announcements

Holiday Schedule
Friday December 28th NO 630PM
Saturday December 29th 7,8,9,10&11
Sunday December 30 -Closed
Monday December 31st 7-11 “Murph”
Tuesday Jan 1st – Open Gym 8-11

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

push ups, core x 2,

squats or lunge + pass, scorpions

BB

Good Morning

complex

Mobility

Shoulders hips

Metcon (Time)

For time complete
Buy in

10 Thrusters 135/95

then

10 rnds

5 Bar over Burpees

10 Hang Power Snatch 95/65

15 II Unders

Buy Out

10 Thrusters 135/95

Time Cap 22:00

FX

Scale loads as needed

7-10 rounds

FIT

Buy In/Out

25/20 calories

then

7-10 rounds

5 Burpees

10 Back Rack reverse lunges 45/35

20 Single Unders

Don’t wish it were easier. Wish you were better. ― Jim Rohn

Announcements

Holiday Schedule
Friday December 28th NO 630PM
Saturday December 29th 7,8,9,10&11
Sunday December 30 -Closed
Monday December 31st 7-11 “Murph”
Tuesday Jan 1st – Open Gym 8-11

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

push ups, bent over rows,

squats or lunes + pass

BB

Good Morning

3 pos clean + Jerk

thruster

Mobility

Shoulders hips

Metcon (AMRAP – Reps)

Tababa format 20/10

8 intervals of each
calories

Power Cleans 115/85

Wallballs 20/14

sit ups

Push Press 115/85

Add your lowest round of each movement and post as score.

FX soon to be FIT

Calories

BB Power Cleans 45/35

Wallballs

Sit Ups

Push Press 45/35

Accessory Work

spend 10 min working on a goat or mobility

HSW

Butterfly or Kip

II’s

Shoulder Mobility

Hip Mobility

Merry Christmas

Announcements

Holiday Schedule
Christmas Eve – 8am-11am
Christmas Day – Closed
December 26th – 5:30,8:30,11,12,4:30,5:30, NO 630am,3:30 or 6:30pm
Friday December 28th NO 630PM
Saturday December 29th 7,8,9,10&11
Sunday December 30 -Closed
Monday December 31st 7-11 “Murph”
Tuesday Jan 1st – TBD

Crossfit NWA – CrossFit

Metcon (No Measure)

“12 Days of Christmas
WOD

“12 Days of Christmas”

1 Clean & Jerk

2 – Deadlift

3 – Burpees

4 – Pull Ups

5 – Dips/Ring Dips/Box Dips

6 – Wall Balls 20/14 10’

7 – KB Swings 1.5/1

8 – Box Jumps 24/20

9 – Push ups

10 – Alt DB Snatch 45/35

11 – T2B/knee raises/sit ups

12 – Front Squats

BB loads are bodyweight for guys and 70% of bw for the ladies

Rep scheme – Complete #1, then complete #2 then #1 again, Complete #3 then #2 again and #1 again, complete #4 then #3 again, #2 again, and #1 again, and so on until reaching #12.

Whatever the mind can conceive and believe, it can achieve. ― Napoleon Hill

Announcements

Holiday Schedule
Christmas Eve – 8am-11am
Christmas Day – Closed
December 26th – 5:30,8:30,11,12,4:30,5:30, NO 630am,3:30 or 6:30pm
Saturday December 29th 7,8,9,10&11
Sunday December 30 -Closed
Monday December 31st 7-11 “Murph”
Tuesday Jan 1st – TBD

Crossfit NWA – CrossFit

Warm-up

Dynamic

R/R/B/S&D

lunge + Pass, corex2, push up

Static HS hold/HSW, KBS

BB

Good Mornings, thrusters,

Hang Squat Cleans

Mobility

Inch Worms, Duck Walks, Scorpions

Front Squat (2-2-2-2-2)

18 minutes to est heavy double

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
6 HSPU

9 Deadlifts 155/105

12 MB Sq Cleans 20/14

24 II Unders

FX

Front Squats

then

6 Pike/DB S2OH

9 Deads 135/95

12 Goblet Squats or MB Cleans

40 Singles

You’re going to go through tough times – that’s life. But I say, ‘Nothing happens to you, it happens for you.’ See the positive in negative events. – Joel Osteen

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/S&D

core, push up, plate jumps

leg swings,

BB

Bear Complex +

Snatch

Mobility

Hips, shoulders,

Metcon (AMRAP – Rounds and Reps)

AMRAPx25 (2 Person Teams)
Alternating rounds of

5 Ground 2 Overhead 135/95

3 Burpee Pull Ups

5 Box Jump Up/Over 24/20 any style

*athletes must tag in/out

**Must row 1600m at some point during the allotted time..