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Our greatest glory is not in never falling, but in rising every time we fall. — Confucius

Crossfit NWA – CrossFit

Warm-up

AMRAPx7

20 Jumping Jacks

:20 Dbl KB Hollow Flutter Kicks

5 Dbl KBDL

5 Dbl KB Power Clean

20 Plate Jumps

*light-mod KB

Hang Power Clean (3 RM)

Every 1:30 x 5

Metcon (Time)

5 RFT of
30 II Unders/60 Singles

15 Air Squats

8 Hang Power Cleans*

95/65 +115/85 *looking for UB sets

Time Cap 15:00

Metcon (AMRAP – Reps)

F.I.T
2 Rounds

1:30 stations w :30 plank/rest b/t stations

Station 1

Max DB Push Press

Station #2

Max Cal Row

Station 3

Max DB Hang Power Clean

Station 4

Max DB Front Squat

Thursday Jan 31

Crossfit NWA – CrossFit

Warm-up

AMRAPx5

Junk Yard Dawg

Mirror Burgener Warm Up

Strength/Skill

10:00

First w Empty BB

5 Snatch Grip Deadlifts

5 Dip/Drive/High-Pull (123,456,) (Keep the bar close)

5 Muscle Snatch (Speed on turnover)

5 OHS (focus on strong OH Position)

5 Hang Power Snatch (proper landing position)

5Hang Squat Snatch (focus on pulling body under bar)

Hang Squat Snatch

EMOMx15

Min 1- 7 Hang Squat Snatch **

Min 2 25 Sit Ups

Min 3 15/12 Cal or Goat work

**athlete choice on load. All reps should be crisp and UB.

Metcon (AMRAP – Reps)

FIT
1 Round

4:00 Stations

1:00 rest b/t stations

Station 1

AMRAP

20 Lunges

20 Mtn Climbers

Station 2

2 sets

1:00 Max Cal Bike

1:00 Slow Pedal

Station 3

20 Step Ups

20 Flutter Kicks

Station 4

2 sets

1:00 Max Cal Rower

1:00 Slow Row

Wednesday Jan 30

Crossfit NWA – CrossFit

Warm-up

AMRAPx10

50′ Shuttle Run

10 Slam Balls

25′ Inch Worms

20 Mtn Climbers

25′ Toy Soldiers

20 Alt Lunges

Metcon (AMRAP – Rounds and Reps)

Double AMRAP
AMRAPx8

200m Run/Row

7 Up Downs

14 Alt Single Arm Front Rack DB Lunge 45/35

*switch arms @7

rest 3:00

AMRAPx8

200m Run/Row

7 Up Downs

14 Alt Single Arm Front Rack DB Lunge 45/35

*switch arms @7

Finisher

3 sets

1:00 Hollow Hold

1:00 Russian Twist

:30 Lleg Glute bridge

:30 Rleg Glute bridge

Metcon (AMRAP – Reps)

FIT
3 rounds

1:00 stations *:20 rest b/t stations and 1:00 rest b/t rounds

Station 1

Max Jumping Squats

Station 2

Max Cal

Station 3

Slam Balls

Station 4

Max Burpees

Tuesday

Crossfit NWA – CrossFit

Warm-up

AMRAPx6

10 Cal

5/5 H2H RKBS

:20 Scap Pull Up

Strength/Skill (No Measure)

3 Sets
8 KB or BB Up Right Rows

4 Strict Pull Ups

rest 1;00 b/t sets

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
12 KBS 53/35

10/8 Cal

8 Pull Ups

Metcon (AMRAP – Reps)

FIT
2 rounds

2:00 stations *no rest b/t stations

2:00 rest b/t rounds

Station 1

20 KB Swings

into…

Max Wall Balls

Station 2

Easy Pace Calories

Station 3

20 Wallballs

intoi…

Max KB Swing

Station 4

Easy Pace Calories

Happy Monday

Crossfit NWA – CrossFit

Warm-up

“Roxanne”

1 Air Squat every time you hear” Roxanne” and 1 Burpees every time you hear “red Light”

Then directly into

5 :00 f

Duck Walk

Side Lunges

Weighted Step Uo=

Back Squat (EMOMx10)

3 reps building to mod-heavy first 5 sets then across last 5 sets

Metcon (Time)

3 RFT of
20 Wallballs 20/14 @10′

20/15 Calories

20 GS Box Jumps 24/20

Time Cap 15:00

Metcon (AMRAP – Reps)

FIT
Fit will do L/W back squat or lunges during EMOM

1 round

3:00 Stations

*1:00 rest b/t stations

Station 1

AMRAPx3

10 Box Jumps

10 MB Push Press

Station#2

1:00 Squat Hold Bottom

-rest :30-

1:00 . Plank hold

-rest :30-

Station #3

AMRAPx3

10 Box Jumps

10 MB Push Press

Station #4

1:00 Squat hold @ bottom

-rest :30-

1:00 Plank

-rest :30-

remember guy this is l/w and should be all out sprints

Sit Down Be Humble

Crossfit NWA – CrossFit

Warm-up

8:00

wall squats

ring rows

plate jumps

leg swings

bb roll outs

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

AMRAPx30
8 Pull Ups

8 Devils Press 30-40/20-30

8 Sitting to Standing *Use plate as need

8 Shuttle Runs

**While partner 1 is completing 1 round partner 2 must complete 50 II Unders. Upon completion of 50 II’s partner 2 will pick up where partner 1 left off .

example #1 finishes 50 II’s #2 is at #7 shuttle run. Pick up there.

Excuses are another way of saying, “I have no power or control over my life.”

Crossfit NWA – CrossFit

Warm-up

6:00 running clock

200m row

10 Devils Press *DB burpee+G2OH

10 DB OH alt Lunge

10 1 leg V Ups

10 DB Floor Press

Shoulder Press (3-3-3-3-3)

E2MOMx5

Metcon (AMRAP – Rounds and Reps)

AMRAPx15
20/16 Cal

12 DB or KB S2OH

21 Box Jump Up/Over 24/20

12 Toes 2 Bar

Choose DB Load should be UB

Metcon (AMRAP – Reps)

FIT
3 rounds

1:00 stations w :20 rest b/t stations

1:00 rest b/t rounds

Station 1

Max Ball Slams

Station 2

Max Up-Downs

Station 3

Calories

Station 4

DB FR Reverse Lunges

“Tomorrow” – a mystical land where 99% of all human productivity, motivation, and achievement is stored.

Crossfit NWA – CrossFit

Warm-up

8:00 running clock

1:00 Bike/Row

Dbl KB Deadlight light

15 K2E Mtn Climbers

KB Farmers Carry

10 DB Strict Press

EMOMx18 (9×2)

Deadlift
Odd- 2 Deadlifts

Even – 3 Weighted Pull Ups /5 Strict/5 Negatives or 12/9 Cal or Goat Work

Post DL load as score and movement performed for even

Finisher

3 sets

10/10 Single Leg Glute Bridge

10 Banded Lat Pull Down

10 Banded Tricep Press Downs

and

1 round Shoulder Protocol

RTC lateral/horizontal

DB Front Raises

DB Lateral Raises

DB Row

Metcon (AMRAP – Reps)

FIT
2 rounds for reps

2:00 stations

No rest b/t

2:00 rest b/t rounds

Station 1

1:00 max Dbl DB G2OH

1:00 max Core plank/Sit Up

Station 2

1:00 Max Push Ups

1:00 Max Core Plank/Sit Up whichever you didn’t do last min

Station 3

2:00 Max DB Step up/Over

Station 4

2:00 Max Single/Double Under

Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, and all the fears you have overcome. – Unknown

Crossfit NWA – CrossFit

Warm-up

8:00 work through

1 round of

40 Jumping Jacks

10 BB Deadlifts *focus on lat engagement

30 Mountain Climbers

16 Elbow Punch through

20 alt v ups * 1 leg at a time

10 BB Back Squats

Skill Work

Every 90 seconds complete

1. 8 Hang Power Cleans + 8 Back Squat light

2. 6 Hang Power Cleans + 6 back Squats light-mod

3. 4 Hang Power Cleans + 4 Back Squats moderate

4. 3 Hang Power Cleans + 3 Back Squats workout weight

5. 3 Hang Power Cleans + 3 Back Squats slightly above workout weight

Metcon (AMRAP – Rounds and Reps)

AMRAPx15
*250m Row

10 Hang Power Cleans

135/95 +155/105

10 Back Squats

*Row should be sub 1:00.

Finisher

NFT

30 BB Roll-Outs

*Slow and controlled. Break into as many sets as needed

Metcon (AMRAP – Reps)

FIT
2 Rounds

*No rest b/t stations

2:00 rest between rounds

Station 1

1:00 Max air Squats

1:00 Plank hold

Station 2

1:00 Max Push Ups

1:00 Bottom Squat hold

Station 3

1:00 Max Lunges

1:00 Tuck Hold

Station 4

1:00 Max Single Unders

1:00 Pike Hold

Results happen over time, not overnight. Work hard, stay consistent, and be patient.

Crossfit NWA – CrossFit

Warm-up

AMRAPx10

1:00 Bike/Row

5 Inch Worms + Down Dog

10 DBL DB RDL

5/5 Single Arm DB Strict Press 1 arm press while holding other in FR

10 Lunge + Pass

Back Squat (E2MOMx12)

5 reps climbing in weight

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
50 II Unders

40 Walking Lunges

30 DB Alt Snatch

20/15 HSPU

Metcon (AMRAP – Reps)

FIT
2 rounds

Stations are 1:30 work :30 plank or rest

Station 1

Max Cal Bike

Station 2

Max Cal Row

Station 3

DB Fr Rack Lunges

Station 4

DB Hang Power Cleans