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Crossfit NWA – CrossFit

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2 Rounds

10 Lunge + Pass

20 Sit Ups

5/5 Single Leg DB RDL

10 Banded Good Mornings

Metcon (Weight)

Min 1-10

Odd – 10 Deadlifts UB

Even – :30 Max Calories



Min 11-20

Odd – 1 Deadlift

Even – Goat/Core/:30 Max II Unders

*build to a heavy single

Accessory Work

Shoulder Protocol

RTC Rotations

Lateral Raises

Reverse Flies

Metcon (AMRAP – Reps)

3 Rounds

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

1:00 Rest b/t Rnds

Station 1

Max DB Deadlift (2 DB)

Station 2

Max DB Hang Power Clean

Station 3

Max DB Push Press

Station 4

Max Calories

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Crossfit NWA – CrossFit

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Body Flow

1:00 Cat/Cow

1:00 Plank Knee2Elbow w rotation

1:00 Tempo Air Squat (**5211)

1:00 Wall Sit

**First # is time of decent, second # is time in bottom position, third # is time of Ascent and fourth # is time between lifts.

with empty BB

10 Back Squats

8 Cossack Squats

6 Kang Squat

4 Tempo Back Squat (30×1)

Back Squat (5×5 (30×1 Tempo))

*Use 75-80% of 5 RM for all sets

**Tempo 30×1= 3 sec decent, 0 in bottom, “X” explode up, 1 sec b/t lifts

Metcon (Time)

E2MOMx7 (14:00)
7 Back Squat 155/105 (135/95)

7 Burpee Over Bar

7 Push Jerks

Post Slowest time as score.

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Crossfit NWA – CrossFit

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With a partner


Min 1 Row (Mod pace)

Min 2 2 Wall Walks + 8 Ring Rows



Min 1 Row (increase effort)

Min 2 4 Burpee + 8 Jumping Lunges


3 sets of (10:00)

5-10 Strict Pull Ups

1:00 Handstand Hold

*rest as needed b/t sets

**Athletes should choose a # for each set that they can do UB but is challenging

Metcon (Time)

4 Rounds For Time
300 M Run/Row

30 Plate G2OH 45/25

30 OH Lunges


3 sets

:30 Plank Hold (elbows)

10 V Ups

:30 Right side plank

10 V Ups

:30 Left side plank

Rest 1:00

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Crossfit NWA – CrossFit

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3 rounds

1:00 Bike/Row/Shuttle

5 Inch Worms

10 Reverse Lunge

10 MB Push Press

10 Jumping Air Squats

then w BB

2 Rounds

5/5 Elbow Punches *Full Grip

10 Tall Muscle Cleans

10 Front Squats

10 Good Mornings or RDL

Extended Warm Up/Teaching

5 Reps of Each

Clean Deadlift

Dip Drive High Pull

Hang Muscle Cleans

Hang Power Cleans

Power Cleans

Front Squats

Squat Cleans

Clean Complex (EMOMx10)

1 Power Clean

1 Front Squat

1 Jerk

Metcon (AMRAP – Reps)


Power Clean


Metcon (AMRAP – Reps)

1 Round 3:00 stations

1:00 rest b/t stations

Station 1

1:00 Max Air Squats

2:00 Max Cal Bike

Station 2

1:00 Sit Ups

2:00 Max II IUnders

Station 3

1:00 Max DB Push Press

2:00 Max Reverse Lunges

Station 4

1:00 Sit Ups

2:00 Max Cal Row

Thank you to all those that served and paid the price. You are not forgotten

Crossfit NWA – CrossFit

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HOURS . 9-12 only

Metcon (Time)

2 Person Teams
2 Rounds for Time

80 Russian KBS 70/53 (54/35)

40 Deadlifts 245/275 (205/145)

80 Burpee Over Bars

*400m Run w KB

*Both athletes run and switch carrying KB whenever. May not rest on Shoulders or back

Metcon (5 Rounds for time)

Every 11:00 x 3 sets
250 m Row

40 II Unders

30/20 Cal

40 Sit Ups

30/20 Cal

40 II Unders

250m Run

rest remainder

Metcon (Time)

Post workout in comments

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Crossfit NWA – CrossFit

Micheal P Murphy


On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

Bio Cont….

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

—Murph Foundation

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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Crossfit NWA – CrossFit

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2:00 Tabata Up Downs


3 rounds of

10 LW SuitCase Lunges

10 Hang Muscle Cleans

Extended Warm Up/Teaching

5 Clean Deadlift

5 Hang Muscle Clean

5/5 Elbow punches

5 Hang Power Cleans

With light load go thru a few warm sets

**Coaches Que

Hang Power Clean (5×4)

Every 2:00 complete a set of 4.

**Focus on Cycle Rate

**Load will be a little lighter than normal because we are looking for you to cycle the bar a little faster than normal.

Metcon (AMRAP – Reps)

With a 2:00 running clockx5 sets
Complete 200m Run

*with remaining time max rep C&J

**athlete choice load

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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General Warm Up

with a partner 6:00

A. 10 PVC Sn Grip High Pull + 10 Lunge + Pass + 10 OHS

B. 5 Up Downs + Shuttle Run



solo w empty BB

5 Hang High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch


5 Hang Squat Snatch


Every 1:30 x 5
1 Power Snatch + 1 OHS + 1 Squat Snatch

Building light- moderate

UB complex

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Hard Cap 20:00

If unable to snatch today sub clean and front squats

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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2 Rounds

15 Jumpng Jacks

10 BB Glute Bridge

10 Groiner + Twist

5 Broad Jumps

Extended Warm Up

Build quickly to a heaviest workout weight for 2 sets of 3 singles

Metcon (Time)

2 Sets
20 Power Cleans 135/95 (115/85)

15 Burpees

15 Power Cleans 155/105 (135/95)

15 Burpees

10 Power Cleans 185/115 (155/105(

Rest 5:00 b/t sets

25:00 workout


AB Finisher

3 sets

10 BB Roll Out

20 Hollow Rocks

-Rest as needed b/t sets

Metcon (AMRAP – Reps)

2 Rounds

3:00 Stations no rest b/t stations

1:00 rest b/t rounds


20 Calories into

Max Burpees


20 Calories into

Max II Unders


20 Calories into

Max Wallballs

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Crossfit NWA – CrossFit

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20 Singles——20 II’s

10 KB Deadlift ——–10 KBS

10 Step Ups ——- 10 Box Jumpd

10 Hollow Rocks ——- 10 Up Downs

@4:00 mark switch to second movement

Metcon (Time)

180 II Unders (250 Singles)

60 KBS 1.5/1 (1/25#)

40 Box Jump Overs 24/20

20 Muscle Ups *****

40 Box Jump Overs

60 KBS

180 II Unders

Hard Cap 25:00

***If you have MU but 20 is a lot cut the reps back tp 10-15. Ohterwise do jumping MU or burpee pull ups