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Crossfit NWA – CrossFit

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Warm-up

AMRAPx6 (looking for approx 3 rnds here)

20 Single Unders

10 kip Swings

8 False Grip Ring Rows

6 Lunges

into

Metcon (No Measure)

Strength/Skill
EMOMx10

Min 1 – 2 Strict Pull Ups or 5 False Grip Strict Ring Rows

Min 2 – :45 II Unders or III Under attempts

Metcon (Time)

For Time
50 Walking Lunges

50 K2E

100 II Unders (20 att +1:1 or 2:1 Singles)

5 Muscle Ups (Burpee PU or Jumping MU)

40 Walking Lunges

40 K2E

80 II Unders

10 Muscle Ups

30 Walking Lunges

30 K2E

60 II Unders

15 Muscle Ups

Hard Cap 25:00

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Crossfit NWA – CrossFit

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Warm-up

Back Squat (8 Reps )

Every 2:30 for 5 sets
Start light and build

Metcon (Time)

Every 3:00 for 4 sets
17 Thrusters

13 Burpees

11 Box Jumps 24/20

Post slowest round as score

Accessory Work

Shoulder Protocol

2-3 sets

10 RTC Rotations

10 DB Lat Raises

10 DB Bent Over Rows

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations no rest b/t stations

1:00 rest b/t rounds

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Crossfit NWA – CrossFit

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Warm-up

(Time)

“NCFIT Baseline”
on a 12:00 running clock

Run 1 Mile then w remaining time max calories Row/Bike

Post mile time as score as well as calories in comments

Rest 5:00

Metcon (AMRAP – Rounds and Reps)

NCFIT Baseline Part2
AMAPx12

4 Strict Pull Ups

8 Hand Release Push Ups

12 Sit Ups

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Crossfit NWA – CrossFit

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Warm-up

General Warm Up……

AMRAPx4

5 BB Good Mornings

10 Knee Push Ups

15 Air Squats (or Back Squats w BB)

into

1 Round

Partner 1 :5 BB DL+ 5 BB Hang Muscle Cleans + 5 Strict Press

Partner 2 Groiners (Hip Circles)

1 Round

Partner 1 : 5 BB Good Mornings + 5 Hang Power Cleans + 5 Push Press

Partner2 : Flag Pole or Childs Pose Stretch

1 Round

Partner 1: 5 Power Cleans + 5 Push Jerks

Partner 2 : Toy Soldiers

Clean and Jerk (On a 15:00 running clock )

Build to Set of 3 Touch-N-Go Power Clean & Jerk

*Moderate-Heavy loading

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 stations w :30 rest b/t stations

1:00 rest b/t rounds

Station 1

AMRAP

10 Lunges

10 DB Push Press

Station 2

1:00 Max Sit Ups

1:00 max cal

1:00 Max Sit UP

STATION 3

10 Lunges

10 DB Bent Over Rows (supported)

Station 4

1:00 Max Sit Ups

1:00 Max Calories

1:00 Max Sit Ups

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Crossfit NWA – CrossFit

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Warm-up

2:00 Run/Row/Bike

then

5 Inch Worms

5 Shoulder Presses

5 Press in Qtr Sqt

5 Split Jumps *No Bar footwork

5 Strict Presses in Split PVC/Bar

5 Split Jerks PVC/Bar

Modified Burgener Warm Up

3 ea Bar or PVC

Dwn & Finish

Elbows High & Outside

Muscle Clean

Tall Clean (land in qtr sqt)

Tall Clean (land in full sqt)

Metcon (Weight)

Clean & Jerk
Min 1-3 Hang Power Clean +1 Push Press

Min 4-6 1 Power Clean + 1 Push Jerk

7-15 1 Clean and 1 Jerk

Metcon (Time)

For Time complete
30 wallballs 20/14

10 Up Downs

5 Power Cleans

20 Wallballs

10 Up Downs

5 Power Cleans

10 Wallballs

10 Up Downs

5 Power Cleans

Loads 185/125 (155/105 or 135/95)

Time Cap 15:00

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Crossfit NWA – CrossFit

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Warm-up

Partners

AMRAPx10

200m MB Run (1 mb per team)

10 MB Sqt + Toss

10 MB Sit Ups

10 ea direction mb handoffs

10 PU + High 5

Metcon (AMRAP – Reps)

Deck of Cards
Heart – Burpee Box Jump Up/Over

Diamonds – DB Snatch 45/35

Clubs – T2B

Spades – Back Squats 95/65

Jokers – 200m Partner MB Run

Ace – 21 reps

King – 15 Reps

Queen – 14 Reps

Jack – 13 Reps

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Crossfit NWA – CrossFit

Warm-up

6 Rounds

:20/:10 of

Movement 1 Single Unders

Movement 2 Mountain Climbers

Movement 3 Plate G2OH

Movement 4 Push Ups

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS
2:00 DB Push Press 45/35 (35/25)

-Rest :30-

2:00 Double Under

– Rest :30 –

2:00 KB Goblet Lunge 70/53 (53/35) or Goat Movement

*This is a VERY deceptive workout. aka shoulder burner extravaganza..Friday we’ll be testing C&J so be smart on # choice here.

Cool Down

8:00-10:00

Mobility

Focus

First half on calf smash w horn of the bell

Second half lat smash w KB or banded shoulder stretch

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:30 rounds w :30 rest b/t stations NO rest b/t rounds

#1

10 Box Step Ups into

Max DB Thrusters

#2

10 DB Deadlifts into

Max Calories

#3

10 Box Step Ups into

Max DB Thrusters

#4

10 DB Deadlifts into

Max Calories

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Crossfit NWA – CrossFit

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Warm-up

AMRAPx5

2 Burpees or Up Downs

4 Slam Balls or Ring Rows

*6 Air Squats *1/2 way thru go to jumping air squats

into

Burgener WU

into

Teaching Component

4/2 Hang Muscle Snatch

4/2 P Sn @ launch

8 BTN Push Press

8 OHS

4/2 Squat Snatch @launch

4/2 Squat Snatch Below knee

4/2 Snatch

Snatch (15×1)

Min 1-4 Muscle Snatch

Min 5-8 Power Snatch

Min 9-15 Snatch P/S/S

Build to heavy as possible. Feel free to sit a round or 2 out as the load gets heavy

Metcon (Time)

For Time complete
10, 9, 8, 7, …1

Hang Power Snatch 95/65

*5/3 Strict Pull Ups then 50m shuttle run

15:00 Hard Cap

Metcon (AMRAP – Rounds and Reps)

FIT
2 rnds

3:00 stations :30 rest b/t stations 1:00 rest b/y rnds

Station 1

1:00 plank hold into..

AMRAP

5 Air Squats

5 Ups Downs

Station 2

1:00 Bottom Sq hold into

AMRAP

10 lunges

10 BB Hang Power Snatch 45/35

Statikon 3

1:00 Hollow Holds into

AMRAP

15 Sit Ups

10 Push Press 45/35

Station 4

1:00 Superman hold into

AMRAP

20 Single Unders

10 Push Ups

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Crossfit NWA – CrossFit

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Warm-up

2:00 of

:30 Conversation Pace

:30 Moderate Pace

:30 Conversation Pace

:30 Aggressive/Sprint

then

2 rounds 5 reps ea of

WB Front Squats

WB Push Press

WB Arms Only wallball shots

Full WB shots

Tempo: Front Squat (Every 1:30 x 6 sets )

Build to a heavy triple (3)

Metcon (AMRAP – Rounds and Reps)

AMRAPx10
30-20-10 reps of

Wallballs

Calories or 300/200/100/ Run

Cash Out

Guns & Guts

2-3 rounds

10 BB Curls

20 Russian Twists

10 DB Hammer Curls

20 V Ups

10 Banded Press Downs/Tricep XT

Choice

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations no rest b/t stations

1:00 rest b/t rounds only

Station 1

2:00 Bike/Row Max Cal

1:00 Max Push Ups

Station 2

2:00 Max Cal Bike/Row

1:00 Max Box Jumps

Stations 3

2:00 Max Cal Row/Bike

1:00 II Unders

Station 4

2:00 Max Cal Bike/Row

1:00 Hanging Rotating Knee Raises

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

2:00 of Rowing/Running/Biking Moderate effort

then 10:00

10 KB Goblet Squats

5/5 KB RDL

5/5 KB SA Strict Press

20 Dual KB Hollow Flutter Kicks

5 Burpee Broad Jumps

Metcon (3 Rounds for reps)

Triple AMRAP
AMRAPx7

111,222,333…..

DB Burpee

DB Hang Power Clean

DB Front Squat

Rest 2:00

AMRAPx5

111,222,333…

DB Burpee

DB Hang Power Clean

Db Front Squat

Rest 2:00

AMRAPx3

DB Burpee

DB Hang Power Clean

DB Front Squat

35/25 30/20 25/15

Pick a load (moderate-light) you can go UB at least until the 4’s.

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:00 Stations :20 transition b/t Stations

1:00 rest b/t rounds

Station 1

Max DB Hang Power Clean

Station 2

Max DB Burpee over DB

Station 3

Max DB Front Squat

Station . 4

Max Mtn Climbers

*hands on DB. Both legs = 1 rep