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Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

2-3:00 Run/Row/Bike

then

8 Lunges + Pass

8/8 Halo Rotations

8 MB OH Lunges

8 Cossack Squats

Metcon (Weight)

19.5 Open Prep
EMOMx10

Odd – 3 Front Squats *Climbing

Even – 8-10 Shuttle Runs or Row/Bike @ moderate pace

2:00 rest/reset

EMOM

Min 1 Seated DB Arnold Press

Min 2 10/7 Calories/Goat

Accessory Work

Shoulder Protocol

RTC

Reverse Flies

Bent Over Rows

Lateral/Front Raises

Metcon (AMRAP – Reps)

FIT
2 rounds

2:00 stations *no rest b/t stations

2:00 rest b/t

Station 1

DBL DB Swing

Station 2

Burpee Over DB

Station 3

Plank Hold/Core

Station 4

Run 400m

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

Skills & Drills

then into

5 KB Deadlifts

5 KB Hip Pops

5 KB Russian Swings

5 KB American Swings

Metcon (AMRAP – Rounds and Reps)

AMRAP
AMRAPx15

12/9 Cal

15 Wallballs 20/14

18 KBS 1.5/1

9/6 Strict Pull Ups

Cash Out

Core Finisher

3 rounds NFT

20 Hanging Knee Raises

40 KB Flutter Kicks **holding KB in locked out bench press position

Metcon (AMRAP – Rounds and Reps)

FIT
2 Rounds

2:00 Stations :30 b/t stations 1:00 b/t rounds

Station 1

AMRAP

5 DB Thrusters

10 Sit Ups

Station 2

EMOM

12/10 Cal

Station 3

AMRAP

5 DB Thrusters

10 Sit Ups

Station 4

EMOM

12/10 Cal

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

2-3 min on row/bike get the blood flowing

Into

Burgnere WU (3:00)

into

Toomey WU (5:00)

5 Inch worms

5 Behind Neck Presses

5 BTN Press in qtr squat

5 Sots Presses

5 Continuous Jumping Squats BB Back Rack

5 Ninja Squats BB in Back Rack

Snatch Complex (7 sets)

Every 1:30 climbing in weight
1 Snatch grip Deadlift +

1 Hang Squat Snatch +

1 Below Knee Squat Snatch

Metcon (AMRAP – Reps)

Every 3:00 x 5 rounds
25 Ups Downs

AMRAP Squat Snatch 115/75 (95/65)

** Power Snatch + OHS(L)

* Score is lowest # of snatches

Metcon (AMRAP – Reps)

FIT
2 Rnds

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

Station 1

Burpees

Station 2

S/L Bench Up/Overs

Station 3

Plate Ground 2 OH

Station 4

Bicycle Kicks while holding plate extended

Welcome to the best hour of your dy

Crossfit NWA – CrossFit

Warm-up

FBB- LW DB

3 Rnds (10 min)

Row 250m increasing effort

5 DB S/A Arnold Press L/A

25 OH Lunges L/A

5 DB S/A Arnold Press R/A

25 OH Lunges R/A

5/5 Single Leg RDLs

:30 Wallsit

Metcon (4 Rounds for reps)

4 Rnds for Max Reps
Min 1 Max Cal

Min 2 Max Toes 2 Bar (Core)

Min 3 Max GS Box Jumps 24/20

Min 4 Max Devils Press

Rest 1:00

Score each round for total reps

Metcon (2 Rounds for reps)

FIT
2 round

2:00 stations no ret b/t stations 2:00 ret b/t rnds

Station 1

AMRAPx2

10/8 cal

5 Push Ups

Station 2

AMRAPx2

10 DB Hang Clean & Press

10 Sit Ups

Station 3

AMRAPx2

10/8 Cal

5 Push Ups

Station 4

AMRAPX2

10 DB Hang Clean & Press

10 Sit Ups

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

Metcon (Time)

19.4
For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

M 95 lb.

W 65 lb.

Time cap: 12 minutes

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

Teams of 2

5:00 of

A1 rows 200m while A2 holds bottom of squat and/or plank

then into

A1 completes

5 Clean Deadlift

5 Hang Power Clean

5 Power Clean

5 Push Press

A2 will stretch

Metcon (Weight)

Partner Strength
On a 15:00 running clock

Climbing to a 5 rep TnGo Power Clean

*Score is combined weight

Metcon (AMRAP – Rounds and Reps)

I GO U GO
AMRAPx15

5 Power Cleans

7 Hang Power Cleans

9 Push Press

*115/85 95/65

Alternating rounds. One rnd = 21 reps

Stimulus – load should be a weight you can do the first 3 rounds UB.

strategy once fatigue sets in…..

5 PC + 6 HPC+ rest+1 HPC+9 Push Press UB

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

10 Cal

10 Push Ups

10 Lunge + Twist

20 Sit Ups

10 Goblet Squat

:30 Wall Sit

Metcon (No Measure)

19.4 Prep
EMOMx10

Odd- 5 Back Squats *not HAP light-moderate

Even- 15 /12 Cal/Goat work

Rest 2:00

AMRAP

Min 1 DB Suit Case Lunge

Min 2 KB Russian Swing

Min 3 Slam Balls

Min 4 Alt V Ups

Min 5 :30/:30 KB OH walk upside down kb

Repeat

Accessory Work

Shoulder Prtocal

RTC Verticle/Horizontal

Reverse Fly

Lateral/Front Raises

Metcon (No Measure)

FIT
3 Rounds

1:00 station :20 transition b/t

1:00 rest b/t rounds

Station 1

DB Push Press

Station 2

DB Bent Over Row

Station 3

Max Cal Bike

Station 4

Reverse Lunge

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

3 rounds increasing effort

200m Row

15 Air Squats

10 DB Strict Press *light

5 up Downs

Metcon (AMRAP – Rounds and Reps)

Triple AMRAP
AMRAPx8

35 II Unders

8 DB Thrusters 45/35 40/30 35/25

8 Burpees

rest 1:00

AMRAPx6

25 II Unders

6 DB Thrusters

6 Burpees

rest 1:00

AMRAPx4

15 II Unders

4 Thrusters

4 Burpees

Cash Out

3 sets

13 Supinated Curls

13 Bent Over Rows

13 Hammer Curls

Rest as needed b/t sets. UB reps

Metcon (No Measure)

FIT
2 rounds

*no rest b/t stations

**2:00 rest b/t rounds

Station 1

1:00 II Unders/Attempts

1:00 Sit Ups

Station 2

1:00 Air Squats

1:00 Plank Hold

Station 3

1:00 II Unders

1:00 Sit Ups

Station 4

1:00 Burpees

1:00 Plank Hold

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

3 Rounds or 8:00

10 Thoracic Spine Rotations

8 Jefferson Curls

8 Good Mornings

8/8 Back Rack Reverse Lunge

100m Run

Deadlift (Every 90 seconds x 6)

*Build 15-20% heavier than the weight for workout.

Metcon (Time)

10 RFT of
12/10 Cal

2 Deadlift *heavy athletes choice

6 Box Jump Up/Over 24/20

Time Cap 20:00

Metcon (No Measure)

FIT
1 round

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

Station 1

AMRAPx4

10 Push Ups

20 Flutter Kicks

Station 2

Run 600m

Station 3

10 Toes 2 Rings

10 BB Thrusters

Station 4

Run 600m

Welcome to the best hour of you day

Crossfit NWA – CrossFit

Warm-up

Chipper Style (8:00 cap)

20 cal

20 Up Down

20 DB Hammer Curls

20 Plate Jumps

10 Broad Jumps

20 DB Renegade Rows

Push Jerk (Every 90 seconds x7 complete 4 Push Jerks )

From floor climbing in weight

Metcon (AMRAP – Rounds and Reps)

AMRAPx13
6 Push Jerks 185/125 (155/105, 135/95)

5/3 Strict Pull Ups

25 II Unders

Metcon (AMRAP – Reps)

FIT
2 Rounds 1:30 stations w :30 rest/plank b/t stations

Station 1

Max Calories Bike

Station 2

DB Push Press

Station 3

II Unders/Singles

Station 4

Suit Case DB Liunge