(479) 644-8108

You will never find time for anything. If you want time you must make it. – Charles Buxton

Crossfit NWA – CrossFit

Warm-up

EMOMx10

Row

Squat or Lunge + Pass

Push Up

Core

mobility

repeat

Overhead Squat (5-4-3-2-1 reps )

every 90 seconds complete a set of OHS. Descending in reps climbing in weight. Not looking for max here but quality movement.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Run 400m

Bike.75

Row 500m

150 II’s

FX

Run/Row/Bike/II’s

15 DB OH Lunges or

15 Alt Front Rack Lunges

FIT 1

Every 90 seconds complete x5

10 DB OH Lunges R/A

10 DB OH Lunges L/A

20 Core

Choose load

Metcon (AMRAP – Reps)

FIT 2
2 Rounds 2:00 Stations

*No rest b/t stations

2:00 rest b/y rounds

Station #1

20 KB Swings

into

Max effort Wallballs

Station 2

Row moderate pace

Station 3

20 KB Swings

into

Max effort Wallballs

The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty. – Winston Churchill

Crossfit NWA – CrossFit

Warm-up

AMRAPx7

30 Singles *change to II’s @ 1/2 way

10 BB Deadlifts 45/35

7 Ring Rows or 4 strict PU

Accessory Work

15:00 Skill Development

take this time to work on a weakness/goat

Pull Ups, Progressions, cycling

Isolation work (bi’,s tri’s, lats)

Take this time to practice II’s

Deadlift Loading

Metcon (Time)

4 Rounds For Time of
10 Deadlifts 225/155 (+275/185)

20 Chest 2 Bar PU

60 II Unders

Time Cap 19:00

FX

10 Deadlifts

20 Pull Ups/RR

40 II s or/ 75 singles

Metcon (AMRAP – Reps)

FIT
1 Round

4:00 stations

*1:00 rest b/t stations

Station #1

AMRAP

8 Box Jumps

8 Push Up

Station #2

250m Row then

AMRAP

Burpee Box Step Overs

Station #3

AMRAP

20 II’s / 30 Singles

10 Alt Lunges

Station#4

250m Row then

AMRAP

Burpee Box Step Overs

It is never too late to be what you might have been. – George Eliot

Crossfit NWA – CrossFit

Warm-up

Min 1-2 Row/Bike/S&D

2-3 Squat/Lunge

3-4 Core

4-5 BB cycling Hang Power Clean

5-6 BB FS

6-7 BB S2 OH

7-12 Set Up/warm up

Hang Squat Clean (5×5)

Build to moderate-heavy set of 5
Every 90 seconds complete a set of 5 Not looking for 5 rep max. Keep it clean and fast. Build confidence for metcon

Metcon (Time)

For time complete
12-10-8-6-4

Hang Squat Cleans 135/95 +155/105

12-12-12-12-12

Burpees to target

Using PU cage/rings

Time Cap 15:00

Metcon (AMRAP – Reps)

FIT
2-3 Rnds

1:30 @ ea station

*rest :30 b/t stations

Station 1

Max reps DB Hang Clean and Press

Station 2

Max Calories

Station 3

Max DB Front Squat

Station 4

Plank Hold/Core

Score is total # of reps

I never dreamed about success. I worked for it. – Estee Lauder

Crossfit NWA – CrossFit

Warm-up

Dynamic

Min 1-2 Run/Row/Bike/S&D

Min 2-3 Lunge + PVC Pass

Min 3-4 Core

Min 4-5 Bent Over Rows BB/DB

Min 5-6 Plate Jumps

Min 6-7 Kip Swings

7-10 Equip Set Up

Buy In

1000m Row (Time)

Max Effort 1000m Row
Looking for a Sub 5:00 here. That means row a sub 2:30 pace.

Metcon (AMRAP – Rounds and Reps)

2 Person Teams Complete

AMRAPx18
20 Pull Ups

20 MedBall Sit Ups

20 Weighted Box Step Overs 20″ 45/35

60 II Unders

*2 Rope Climbs at any point during round

Only 1 athlete working at a time.

Metcon (Time)

FIT

Buy IN
60 Calories Assault Bike

For Time. Sub 5:00

Metcon (AMRAP – Rounds and Reps)

FIT

2 Person Teams

AMRAPx18
20 Ring Rows

20 MB Sit Ups

20 Box Step Up Over 20/15

50 Singles

5 Burpee Pull Ups

Challenges are what make life interesting and overcoming them is what makes life meaningful. – Joshua Marine

Crossfit NWA – CrossFit

Warm-up

Dynamic

Min 0-2 Run/Row/Bike/S&D

Min 2-3 Squat/Samsun Stretch

Min 3-4 Core

Min 5-6 Scorpion Stretch

Min 6-7 BB/KB Good Morning

Min 7-8 KBS any style

Min 8-10 Mobility Hip/Shoulder

Deadlift (7×1 climbing )

Every 90 seconds alternate between

Jerk (7×1)

Power/Split
Every 90 seconds alternating between

Metcon (Time)

For Time complete:
21 Thrusters 75/55

5 Bar Over Burpees

18 Power Snatch 75/55

5 Bar Over Burpees

15 Thrusters

5 Bar Over Burpees

12 Power Snatch

5 Bar Over Burpees

9 Thrusters

5 Bar Over Burpees

6 Power Snatch

5 Bar over Burpees

3 Thrusters 75/55

5 Bar Over Burpees

Time Cap 9:00

One second for every unfinished rep.

BB Movements should be unbroken. Pick a weight you can go

FIT

Deadlift (3-3-3)

Climbing to a Heavy set of 3×3

2k Row (Time)

Max Effort 2k Row

No matter how hard times may get, always hold your head up and be strong; show them you’re not as weak as they think you are. – Unknown

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/S&D

Core, Lunge+pass, scorpion,

plate jumps, H2H KBS, Hip Ext

BB

Bear complex

Mobility

Metcon (No Measure)

Option A

EMOMx20

Odd- 15 Wallballs + 20 II’s

Even – Goat movement i.e. HSW, MU progressions, Pistols etc

Use this opportunity to work on II’s and/or your goat/weakness while still getting that HR up.

Metcon (AMRAP – Reps)

Option B
EMOMx15

Odd – 20 Wallballs + max rep II ‘s

Even – Rest/Goat work

Post your total # of II’s as your score.

Metcon (AMRAP – Rounds and Reps)

FIT
AMRAPX15

10 Wallballs

15/12 Calories

25 Singles or II’s

Accessory Work

NFT. Some, none, all

Shoulder Protocol and isolation work

Bi’s – bb curl, db curl, Tri’s – OH ext, kickbacks, Skull Crushers

RTC work

Lateral Raises,

Reverse Flys

Bent Over Rows

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along. – Eleanor Roosevelt

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

core, lunge + pass, scorpions

plate jumps, leg swings

BB

Good Morning

Hang PC, OH Press

Mobility

Hips, Shoulders

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
compare to March 18

Scale as needed

Post additional reps for ea round in comments

ex 1-7, 2-3, 3-3, 4-2, 5-1

Metcon (AMRAP – Rounds and Reps)

FIT
5×3:00 rounds of

4 RKBS

6 BB Push Press 54/35

8 Lunges

Cash Out

All

EMOMx5

:45 Max eff sit ups

:45 Plank Hold

:45 Mtn Climbers

:45 Russian Twists

:45 Hollow Rocks or V Ups

Staying positive does not mean that things will turn out okay. Rather it is knowing that you will be okay no matter how things turn out. – Unknown

Crossfit NWA – CrossFit

Warm-up

Burgener Warm Up + STE

Shoulder Protocol

Snatch (10×1)

EMOMx10
P/S/S..climbing to a heavy single

Clean & Jerk (10×1)

EMOMx10
P/S/S..climbing to a heavy single

Metcon (Time)

3 RFT of
15 OHS 95/65

12 TTB

9 HSPU

Time Cap 9:00

FX

15 OHS/L

12 Core

9 AMHSPU, Pike,OH Press

Metcon (2 Rounds for reps)

FIT
EMOMx20

Odd- :30 ME calories

Even- :30 Core + :30 Push Ups

Score will be lowest rnd. This will prevent you from going really hard for the 1 round then sandbagging the rest.

Cash Out

50 KBS

*every time you break complete 50 II Unders, if UB complete 100 II’s upon completion

Remember that not getting what you want is sometimes a wonderful stroke of luck. —Dalai Lama

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Dynamic

Run/Row/Bike/S&D

core, push ups, lunge+pass, air squats

BB

Clean,Squat,Press

Mobility

Hips,shoulders

“Frantastic” (Time)

For time complete
21 Thrusters

9/6 Muscle Ups

15 Thrusters

15 Chest 2 Bar Pull Ups

9 Thrusters

21 Pull Ups

95/65 RX+115/85

TIME CAP 15:00

FX

21 Thrusters

9/6 C2B PU

15 Thrusters

15 Pull Ups + Push Ups

9 Thrusters

21 Pull Ups

Scale as needed

Front Squat (10×2)

pyramid- start light work up then back down

Metcon (Time)

FIT 1
Fran

21 thrusters/wallballs

21 pulling

15 thrusters

15 pulling

9 thrusters

9 pulling

BB45/35

WB20/14

Time Cap 10:00

Metcon (Time)

FIT 2
Every 2:00 x7 compete

5 Front squats 45/35

10 calories

5 Burpee over Erg

slowest time will be score

Setting goals is the first step into turning the invisible into the visible. – Tony Robbins

Crossfit NWA – CrossFit

Warm-up

Coach led Skills & Drills

Metcon (AMRAP – Rounds and Reps)

AMRAPx23
Buy In

100 KBS 1.5/1

then

Deck of Cards

Hearts- Burpee Box Jump Overs 24/20

Diamonds-Alt DB Snatch 45/35

Clubs-Goblet Squats 1.5/1KB

Spades- Toes2Bar

Joker1-50 Cal

Joker2-200 II Unders

Post # of cards completed as score.

Metcon (AMRAP – Rounds and Reps)

FIT
Buy In

50 RKBS

then

Deck of Cards

Hearts- Burpees

Diamonds – Box Up/Over20″

Clubs- Calories Assault Bike

Spades – Calories Row

Joker1- 100 Singles

Joker2- 50 Goblet Squats 1pd