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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

“Started from the bottom, now we’re here. ” -Drake

Crossfit NWA – CrossFit

Warm-up

AMRAP x 10 w/ empty bb:

Partner 1:

5- Deads

5- Hang Power Cleans

5- Push Press

Partner 2:

Air Squats

* After each athlete performs 1 round of the barbell complex, both complete 100 m row/bike

Strength/Skill

Partner Strength

15:00 min Running Clock

Build to a 10RM Thruster

*Work in Teams of 2. Score is the combined total weight for both successful lifts.

Metcon

Partner WOD

Teams of 2…

AMRAP x 15

5- Strict Press 75/55 (45/35)

10- Thrusters

15- Sit ups

*Partner 1 completes one full round while Partner 2 rests. Score is total rounds + reps

Metcon (AMRAP – Rounds and Reps)

Partner WOD

Teams of 2…

AMRAP x 15

5- Strict Press 75/55 (45/35)

10- Thrusters

15- Sit ups

*Partner 1 completes one full round while Partner 2 rests. Score is total rounds + reps

Thruster

Partner Strength

15:00 min Running Clock

Build to a 10RM Thruster

*Work in Teams of 2. Score is the combined total weight for both successful lifts.

Friday

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

4/4 SA KB Front Squat

4/4 KB/DB Bent Over ROws

10 alt jumpoing lunges

10 DBL KB Deadlift

:30 Hollow Hold

10/10 DB Hammer Curls

10 DBL KB Deadlift repeat

Deadlift (3-3)

Every 1:30 x5 complete a moderate-heavy DL. Avoid RM’s

Deadlift (2-2)

Deadlift (1-1)

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Metcon (AMRAP – Reps)

FIT
1 Round

3:00 Stations

*1:00 b/t rests

Station 1

15 Ups Downs

into

Max Calorie Bike/Row

Station 2

15 Up Downs

into

Max KB Swing

Station 3

15 Up Downs

into

Max Box Jumps

Station 4

15 Ups Downs

into

Max Cal Bike/Row

Alternate b/t 1-4. If you rowed on 1 bike on 4

Score is reps not including Up Downs

Yesterday is not ours to recover, but tomorrow is ours to win or lose. – LBJ

Crossfit NWA – CrossFit

Warm-up

3 rounds of

1:00 Row/Bike

10 Box Srtep Ups L/W

5 Broad Jumps

5 Slam Balls

Hang Power Clean

EMOMx18

Odd – 5 Hang Power Clean

Even – 12/9 Cal/ *8-10 No Bounding Box Jumps/ Goat/ Skill

*Pick the height of boxes. Challenge yourself here.

Climbing in weight. Focusing on positions and cycling. Keep the bar inside area of base

Finisher

10:00

Shoulder Protocol

RTC Vert/Horizontal

Lateral Raises

Front Raises

Reverse Fly

Any additional goat work you want to work on.

Metcon (AMRAP – Reps)

FIT
2 Rounds

*No rest b/t stations

2:00 rest b/t rounds

Station 1

1:00 Max Wall Ball

1:00 Max Sit Ups

Station 2

1:00 Max Suit case Box Step overs

1:00 Push Ups

Station 3

1:00 Plank Hold

1:00 DB Thrusters

Station 4

1:00 Max Cal

1:00 Recovery/Slow Pace