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Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

Grab 1 light and 1 moderate KB

10:00AMRAP

10/8 cal

25′ Filly Lunge R arm

25 Filly Lunge L arm

100m Run

Metcon (Time)

FOR TIME
40-30-20-10

KB/DB Front Rack Lunge 53/35

15-15-15-15

Pull Ups

40-30-20-10

*Calories

*Run 300/200/100/50

Time cap 21:00

Accessory Work

Shoulder Protocol

10 RTC Rotations

10 DB Lateral Raises

10 DB Bent Over Rows

Metcon (AMRAP – Reps)

FIT
4:00 stations

1:00 rest b/t stations

#1

AMRAP

10 Wall ball

20 Russian Twist

#2

500m Row

-Rest 1:00-

Remaining time max cal row

#3

AMRAP

10 MB Lunges

20 Bicycle Crunches

#4

500m Row

-Rest 1:00-

Remaining time max cal row

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

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Warm-up

AMRAPx5 increasing

Run/Row/Bike 100m

Jumping Air Sq

Lunge+Pass

OHS Squat Pvc/Bar

into Burgener WU

5:00

Into Toomey

3 Inch Worms

5 BTN Press

5 BTN Press in qtr Squat

5 Sots Press

5 Continuous Jumping BS

3 ea Cossack Sq

3 Position Snatch

Hang Power Snatch (Every 90 seconds x6 sets)

building to heavy 2 reps

Metcon (AMRAP – Rounds and Reps)

AMRAPx15
5 Power Snatch 135/95 115/85 95/65

10 GS Box Jumps 24/20

30 II Unders

Run 200m

Metcon (AMRAP – Reps)

3 rounds

1:30 work :30 rest b/t stations

NO rest b/t rnds

Station 1

Max DB Hang Clean & Press

Station 2

Max Calories

Station 3

Max DB (2) Front Squat

Station 4

R1 Sit Ups

R2 V Ups

R3 Russian Twist

19.6

Crossfit NWA – CrossFit

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,: Metcon (No Measure)

19.6
with a continuously running clock

0-3:00

AMRAP

9 Wallballs

9 Cal

Min 3-4:00

Rest

4-7:00

10 T2B (knee raises)

25 II’s 50 Singles)

10 Front Sq 135/85 (any)

Min 7-8:00

Rest

Min 8-11:00

Establish 1 RM C&J

Min 11-12:00

Rest

Min 12-15:00

AMRAP

20 OHL DB 45/35 (any)

25 Step Ups DB 24/24 (any)

15 HSPU any style (DB Presses)

25′ HSW (Bear Crawl)

Min 15-16:00

Rest

Min 16-19:00

1:00 Max Power Sn 95/65 (45/35)

2:00 Max Muscle Ups any style (RKBS))

Min 19-20:00

Rest

Min 20-23:00

For Time

Fran

21-15-9 reps of

Thrusters 45/35

Pull Ups (Ring Row)

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

AMRAPx6

1:00 row increasing each round

5 Burpees

10 Empty BB Front Squats

5 Empty BB S@OH

1 Wall Walk

Metcon (Time)

TRIPP
For Time

37 Burpees

2 Rounds of

10 Shoulder 2 OH 135/95

24 MB Sit Ups

80 II Unders

37 Burpees

2 Rounds of

3 Wall Walks

15 BMU

18 Thrusters 135/95

37 Burpees

Modify as needed. Keep the reps. Modify load and difficulty

Time Cap 40:00

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

AMRAPx7

200m or 7 Shuttle Runs

10 Wallballs

10 KB Deadlifts light-moderate

10 Core

10 Lunges + Pass

Deadlift (5 Reps)

On a 10:00 running clock est

Thruster (3 reps)

On a 10:00 running clock est

*Taken from floor

Metcon (Time)

Partner Finisher
2 RFT of

200m Run

30 Air Squats

30 Up Downs

Time Cap 10:00

P1 completes a full round while P2 rests. 2 complete rounds ea

Metcon (AMRAP – Rounds and Reps)

FIT
1 Round

5:00 stations 1:00 rest b/t stations

#1

800m Run/Row

#2

AMRAPx5

20 II Unders

10 DB Push Press

#3

Run/Row 800m

#4

AMRAPx5

20 Mtn Climbers

10 DB (2) Deadlifts

Welcome to the best hour of your day. Have fun train hard

Crossfit NWA – CrossFit

Warm-up

Dbl AMRAP w light single KB

AMRAPx4

7 Cal rows increasing intensity

5/5 Single RDL

3 Inch Worms

into

AMRAPx4

7 Cal rows increasing intensity

5/5 Single Arm Back Squat

5/5 Single Arm Shoulder Press

into bb warm up

Hang Power Clean (3-2-1-1-1-1)

Every 90 seconds x 6
Building to heavy/moderate

Metcon (AMRAP – Reps)

AMRAPx15
60 KBS 1.5/1

50 Cal

40 Toes 2 Bar

30 Power Cleans 135/95 (115/85 95/65)

20 Pistols

10 MU R/B

Metcon (AMRAP – Reps)

FIT
3 Rounds

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

#1

Max Air Squat

#2

Max Squat Hold

#3

Max Push Up

#4

Max PLank Hold

Accessory Work

Shoulder Protocol

10-12 reps of

RTC Rotations

DB Lateral Raises

Bent Over Rows

Reverse Fly

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

0-2:00

Run/Row/Bike moderate pace

2:00-10:00

EMOMx8

Min 1 10 Scap Pulls + 10 Hollow Rocks

Min 2 . 8 Ups Downs + 8 step overs

Calf Stretch

Metcon (AMRAP – Rounds and Reps)

6 Sets
AMRAPx3

4 Burpee Box Jump Overs 24/20

4 C2B Pull Ups

Rest 1:00 b/t ea sets

**Pick up where you left off each set. Score is total ## of rounds.

Cash Out

Beach Body Core

3 Sets

15 V Ups

:30 L Side Plank

:30 R Side Plank

:30 Russian Twist

:30 Hollow Hold

Metcon (AMRAP – Reps)

FIT
3 Rnds of

1:30 rnds :30 rest b/t rounds no rest b/t stations

#1

Max Meter Row

#2

Max Box Jump/Step Up

#3

Max Wallballs

#4

Max Core