(479) 644-8108

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

2 Rounds for Quality

8 Shuttle Runs

8 Push Ups to Down Dog

8 BB Good Mornings

15 Core

Metcon (No Measure)

EMOMx10

Odd- 7 Deadlifts Build to heavy but NOT 7RM

Even – :40 Strict Pull Ups

reset

EMOMx10

Odd- :40 Strict HSPU

Even -Goat Work

Accessory Work

Shoulder Protocol

10 RTC Rotations

10 Lateral DB Raises

10 Front DB Raises

10 Reverse Fly

Metcon (AMRAP – Reps)

FIT
3 Rounds

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

1:00 rest b/t rounds

Station 1

Max 250m Row

*rest remainder

Station 2

Max KB Swings

Station 3

Max Single Leg Box Overs

Station 4

Max DB Push Press

Welcome to the best hour of your day

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

EMOMx6

Min 1 – :20 Hard Row/Bike :20 Easy Row/Bike

Min 2 – 10 BB Deadlifts + 10 Elbow Punches

Min 3 -10 Cossack Squats + 10 Glute Bridges

into

5 High Hang Shrugs (Dwn & Finish)

5 High Hang Pull (Elbows High & Outside)

5 High Hang Muscle Clean

5 Power Cleans @ Launch

Hang Power Clean (7×3)

Every 90 seconds complete a set of 3. Building to heavy set of 3

Metcon (AMRAP – Reps)

7 sets on a 3:00 running clock
25/20 Cals or 300m Run (looking for sub 1:30)

Max Hang Power Cleans

Rest 1:00 b/t sets

R1&R2 185/125 (155/105)

R3&R4 155/105 (135/95)

R5&R6 135/95 (115/85)

R7 95/65 (75/55)

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations NO rest b/t stations

1:00 rest b/t rounds

Station 1

Run 400m

rest remainder

Station 2

2:00 Max Sit Ups

1:00 Max BB HPC 45/35

Station 3

2:00 Max Box Jumps

1:00 Thrusters 45/35

Station 4

Run 400m

rest remainder

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

AMRAPx7 light DB

8-10 Shuttle Runs

8/8 DB S/A Press in Lunge (hold front rack + lunge+ press)

16 Core

DB Waiters Walk 50′ ea arm

Metcon (Time)

4 Rounds for Time
600m Run (2×300)

16 S/A DB Burpee Deadlift 50/35 (35/25)

16 S/A DB OH Lunge

16 S/A DB Snatch

**All DB movements are not alternating. Complete 8 one side then 8 on the opposite.

Time Cap 28:00

Finisher

OPTIONAL

“Guns & Guts”

3 sets to failure

Max Hammer Curls

Max Tricep Ext

Max Hollow Rocks

Max Plank

Rest as needed b/t sets

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

1:00 Run/Row/Bike (1x)

AMRAPx8

10 V Ups/Sit Ups

8 Air Squats

6 Push Press

4 Sumo BS

Back Squat (10×2)

Every 2:00 building to a heavy 2 rep

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
3-6-9-12-15…

Toes 2 Bar

Thrusters 95/65

Gs Box Jumps 24/20

Modify as needed to stay moving

Metcon (AMRAP – Reps)

FIT
3 Rounds of

1:30 Stations

:30 rest b/t stations

No Rest b/t rounds

#1

1:00 Bike Hard

:30 Bike Easy

#2

1:00 DB Push Press

:30 Russian Twist (1 DB)

#3

1:00 Bike Hard

:30 Bike Easy

#4

1:00 Lunges DB Suit Case

:30 Flutter Kicks DB

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Group Skill n Drills

Burgener WU

then

2 Rnds

5 BTN SN Grip Strict Press

10 Air Squats

5 SN Grip High Pull

10 Jumping Squats

5 Power Snatch + OHS

Metcon (Time)

“Jason Choi”
6 RFT of

8oom Run/Row

4 Squat Snatch

2/1 Strict MU

185/135 155/105 135/95

35 Up Downs instead of Run

Power Sn + OHS

Burpee Pull Ups instead of SMU

Time Cap 40:00

*

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Team Bench Press (15:00 to establish )

Build to a heavy set of 3
Score is combined weight of all 3 athletes

Metcon (Calories)

AMRAPx10
Max calories. Rotate in any order. Only 1 athlete working at a time.

Metcon (AMRAP – Reps)

FIT
3 Rounds 1:00 ea w :20 b/t stations

1:00 rest b/t rnds

#1

Max DB Push Press

#2

Max KB SDL

#3

Max Flutter Kicks/Core

#4

Max DB Floor Press

welcome to the best hour of your day.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

EMOMx6

Min 1 5 Up Down + Max Air Squat

Min 2 5-7 Push Ups + Max Air Squats

after EMOM

5/3 High Hang Muscle Cleans

5/3 Strict Press

5/3 Launch Power Clean

4/2 Below knee Power Clean

4/2 Push Press

4/2 Below Knee Power Clean

4/2 Push Jerk

4/2 Squat Clean

4/2 Push Jerk

Squat Clean and Jerk (EMOMx10)

Builder to a “heavier” single Squat Clean + Jerk

Climb to at least 20-30% heavier than “California Love”

If you miss a lift or two no biggie

California Love (Time)

30 Squat Clean & Jerk 155/105 135/95 115/85
*Athletes must perform 5 burpees after every 5 reps of C&J. WO ends with 5 burpeesafter 30th rep