(479) 644-8108

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

10 Lunges

5/5 SA Ring Rows

10 Mtn Climbers

10 V Ups

10 Slam Balls

5 Inch Worms + Push Up

Metcon (AMRAP – Reps)

Pre Open Workout
EMOMx10

Min 1 AMRAP 4 Box Jumps 24/20 + 4 Air Squat

Min 2 Row/Bike @ Mod pace/Goat work

Rest 3:00

Metcon (AMRAP – Reps)

Cont…
EMOMx10

Min 1 4 Up Downs + 4 KBS (light)

Min 2 Bike/Row moderate pace/Goat work

Metcon (AMRAP – Reps)

FIT
2 Rounds

2:00 Stations

No rest b/t stations 2:00 rest b/t rnds

Station 1

1:00 Max Wallballs

1:00 Max Sit Ups

Station 2

2:00 Max Cal Row

Station 3

1:00 Max MB Sq Clean

1:00 Max Sit Ups

Station 4

2:00 Max Cal Bike

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

3:00 Dynamic

Run/Row/Bike/S&D

2 Rnds

10 SA DB Bent Over Rows

10 Alt DB Step Ups

5/5 SA Push Press

10 alt DB Hammer Curls

10 Core

Skill Work

8:00

HandStand Play

Walking, Holding, Pushing, Building

Metcon (Time)

5 Rounds for Time
400m Run/Row

14 DB Reverse DB Lunge 45/35

9/6 Strict HSPU (14 Kipping)

Time Cap 22:00

Metcon (AMRAP – Reps)

FIT
1 round

3:00 stations w 1:00 rest b/t stations

Station 1

15 Up Downs

into…

Max Cal Bike

Station 2

15 Up Downs

into…

Max KB Sings

Station 3

15 Up Downs

into..

Max Box Jumps

Station 4

15 Up Downs

into…

Max cal Goblet Squats

exclude up downs in scoring

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

3:00 Dynamic

Run/Row/Bike/S&D

then into

5/5 Wrist circles

10 Elbow Punches

5 Inch Worms

10 Clean Deadlifts

20 Mtn Climbers

5+5 Clean High Pull + Muscle Cleans

10 alt Cossack Squat/Lateral Lunge

5 Power Clean

10 lateral jumps over bar

Power Clean (10×3)

EMOMx10

Climb in weight for the first 5 minutes, then hold across for the remaining 5 min.

Metcon (Time)

For Time
30-20-10 reps of

Burpee Over Bar

Power Clean 135/95

Time Cap 15:00

Metcon (AMRAP – Reps)

FIT
2 Rounds

1:30 rounds w :30 Plank/rest b/t stations

Station 1

Max Cal Row

Station 2

Max Box Step Ups

Station 3

Max Cal Bike

Station 4

Max DB Hang Clean and Push Press

Finisher

Not For Time

30 Barbell Rollouts

Welcome to the best hour of your day..

Crossfit NWA – CrossFit

Warm-up

8:00

8/8 cal + Groiners (hip mobility/circles)

10 BB Push Press

8 BB Front Squats

20 Fast Single Unders

6 BB Thrusters

:30 II Unders

5 Thrusters @ workout weight

:30 II Unders

Front Squat (5×5)

Every 90 seconds climbing to a heavy as possible set.

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
12/9 Cal

30 II Unders (50 Singles)

10 Thrusters 95/65

2/1 Bar Muscle Up (3 burpee pull ups)

Metcon (4 Rounds for reps)

FIT
1 Round 4:00 stations

*1:00 rest b/t stations

Station 1

AMRAP

10 Slam Balls

10 Sit Ups

Station 2

AMRAP

10 wallballs

5 Burpees

Station 3

AMRAP

10 Slam Balls

10 Suit Case Lunges

Station 4

AMRAP

10 Wallballs

5 Buroees

The best hour of your day

Crossfit NWA – CrossFit

Warm-up

You go I hold

2 sets each P1 completes rnd while P2 holds wall sit

5 Inchworms

10 Ring Rows

20 Jumping Jacks

then both athletes complete

25′ Duck Walk

25′ Broad Jumps

5 Scap Pulls

Clean Complex (emomx5)

1 Clean Deadlift

1 Hang Power Clean

1 Front Squat

1 Hang Squat Clean

*Build to workout weight. Focus of this session is to est quality of HSC

Metcon (8 Rounds for time)

2 Person Teams
8 Rounds Each for Time

3 Hang Squat Cleans 205/135 (185/125)

5 Strict Pull Ups

7 Burpees

Hard cap 20:00

*Congo/Gauntlet style P1 starts on HSC, P2 can only begin work on that station when P1 completes and moves on to PU.

Metcon (3 Rounds for reps)

FIT
3 rounds each for reps

2:00 stations w 1:00 rest b/t rnds

station 1

Max Calories Bike

Stations 2

Max Wallballs

Station 3

Max Up Downs

Station 4

Slow Row *no score

The best hour of the day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

Row/Bike 1:00

10 Lunge+Pass

10 Scorpions

10 Plate Jumps forward and lateral

10 Kip Swings

DB Hang Clean & Press L/W

Skill Work

5:00

Skill Prep Session for T2B

Metcon (AMRAP – Rounds and Reps)

Simulated Open
AMRAPx12

12 Push Press 95/65

12 Toes to Bar

12 GS Box Jumps 24/20

Looking for unbroken sets

Finisher

with a 2:00 running clock

row 250m then max rep Push ups

rest 1:00

with a 2:00 running clock

row 250m then

wall sits with remaining time

rest/repeat

Metcon (AMRAP – Rounds and Reps)

FIT
1 Round

5:00 stations

*1:00 ret b/t stations

Station 1

AMRAP

15 Slam Balls

10 Slam Ball Lunges

Station 2

Odd – Plank Hold

Even- 5 DB R/A Bent Over Rows

5 DB L/A Bent Over Rows

Station 3

15 Slam Balls

10 Slam Ball Lunges

Station 4

Odd- Wall Sit

Even-5 DB R/A Bent Over Rows

5 DB L/A Bent Over Rows

The Best hour of your day

Crossfit NWA – CrossFit

Warm-up

2 Rounds

Run/Row/Bike 200

10 BB Muscle Cleans

20 Core

HS Hold/Walk

Metcon (Weight)

EMOMx20
Min 1 – 3 High Hang Power Cleans

Min 2 – :30 Max Lateral Single Leg Box/Bench Overs

Min 3 – :30 Max Slam Ball Shoulder 2 Shoulder

Min 4 – 12/9 Cals/Goat Work

Choose Loads/heights

Accessory Work

Shoulder Protocol

RTC – Lateral/Vertical

DB Front Raises

DB Lateral Raises

30 BB Roll Outs

Metcon (AMRAP – Reps)

FIT
3 Rounds

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

1:00 rest b/t rounds

Station 1

RKBS

Station 2

Core

R1 Russian Twist

R2 V Ups

R3 Sit Ups

Station 3

DB Lunsters

Station 4

Dbl DB Deadlift

The best hour of your day.

Crossfit NWA – CrossFit

Warm-up

ARAMPx8

Row 200 m

10 BB Good Mornings

10 Plate G2OH

10 sit ups

10 Plate jumps forward

10 Plate jumps lateral

10 Plate Front Raises

10 Plate Press

DEADLIFT (2-2)

Heavy as Possible
EOMOM build to a heavy double

Deadlift (1-1-1)

EOMOM build to a heavy single

Metcon (2 Rounds for reps)

AMRAPx5
3 Deadlifts *athletes choice

6 HSPU

21 II’s (40 singles)

looking for UB sets here.

rest 2:00

repeat

Metcon (AMRAP – Reps)

FIT
2 Rounds

2:00 Stations

no rest b/t stations

2:00 rest b/t rounds

Station 1

1:00 DB Push Press

1:00 Box Step Ups

Station 2

1:00 Ring Rows

1:00 DB Floor Press

Stations 3

1:00 Slam Balls

1:00 Up Downs

Stations 4

1:00 II’s/Singles

1:00 DB Front Squats

choose load

The best hour of your day.

Crossfit NWA – CrossFit

Warm-up

Skills & Drills (5:00)

lunge + pvc

duck walks

core

s2oh

into

Burgener W/U (<3:00)

Snatch (5×2)

10:00 to establish a 2 R(M) snatch.( Do not exceed 80% )

Power/Split/Squat

Clean (5×2)

10:00 to establish a 2 R(M) Clean.( Do not exceed 80% )

Power/Split/Squat

Metcon (AMRAP – Reps)

EMOMx12
Min 1 Max Cal

Min 2 Max Burpee Box Jump/Overs 24/20 (20/14)

Min 3 Pistols (Air Squats)

Metcon (4 Rounds for reps)

FIT
1 Round

4:00 stations *1:00 rest b/t

Station 1

10 Wallballs

5 Push Ups

Station 2

2:00 Max Cal

2:00 Max Sit Up

Station 3

10 Alt Power Snatch

10 OH Lunges

Station 4

10 RKBS

10 Goblet Squats

The best hour of your day.

Crossfit NWA – CrossFit

Warm-up

General W/U (10:00)

3 Rnds of

200m row

10 Lunge + PVC pass

10 PVC/BB OHS

10 Glute Bridges

:20 HS Hold

10 Athletes choice

Overhead Squat (10×3)

EMOMx10

Building in weight min 1-5 then hold across *Moderate-heavy

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
20 II’s

15 *Alt lunges 20/14

10 Toes2Bar

5 Power Snatch 135/95 (115/85)

*Bear hug wallball

Metcon (Distance)

FIT
10:00

Tabata Format

:20/:10

Max Distance

with a 10:00 tabata style running clock row as far as you can.

then

Metcon (AMRAP – Rounds and Reps)

FIT 2
AMRAPx12

20 II’s/40 Singles

15 *Lunges

10 Knee Raises/Core

5 Plate Grnd to OH

*if feeling it make these loaded w medball (bear hug) or suitcase style DB