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Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (For quality) – 12:00 CAP

200m Jog

25m Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

– 1:00 Rest b/t Rounds –

Strength

Back Rack Lunge (10-10-10)

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

9 Bar Over Burpees

12 Hang Power Cleans 115/85

15 Toes 2 Bar

Saturday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (Distance)

ON A 25:00 RUNNING CLOCK…

Cover max distance Jog / Hike with a 20# Ruck or Weight Vest*

*Goal here is to move continuously with the additional load on your body.

B. NC60

Warm-up

Warm-up (No Measure)

“You go, I go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time.

ON A 10:00 RUNNING CLOCK…

200m Team Jog (run together)

40 American KB Swings

40 Air Squats

40 Plate Ground to Overhead

40 Up Downs

40 Plate Push Press

40 Sit Ups

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME*

2 ROUNDS

15 Hang Power Snatch (95/65)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

12 Hang Power Snatch (135/95)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

9 Hang Power Snatch (155/105)

15 Burpee Over Bar

200m Run

*Score is the combined time for all three efforts including the rest periods.

Saturday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round: 5:00 Stations

1:00 Rest b/t Stations

STATION 1

40 Double Unders

then…

AMRAP

20 Alt. Lunges

10 DB Push Press

STATION 2

40 Double Unders

then…

20 Slam Balls

10 Push-ups

STATION 3

40 Double Unders

then…

200m Run

10 Hanging Knee Raise

Saturday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

5 MIN PARTNER ROWLING GAME…

Partner A: Exact 100m Row Attempt*

Partner B: Farmer Hold

*Every meter away from 100, perform up-downs or movement of choice; max of 5 reps.

Example: If Partner A rows 102m, they have to do 2 up-downs; 97 m = 3 up-downs

Metcon (Time)

IN TEAMS OF 2…

I. 10 ROUNDS FOR TIME*

P1 – 20 Push-Ups

P2 – Max Calories on bike or row (team’s choice)

*Each athlete performs 5 rounds of the push-up.

-Rest as Needed-

II. FOR TIME

400m Farmer’s Carry**

**Partners can switch the weight at any point but must walk together

-18:00 Hard Cap-
Score is time for entire workout. Subtract :01 for every cal earned in part 1.

Saturday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (progress movement every round) — 6:00 CAP

5/5 Groiners → Cossack Squats → Alt. Step Back Lunges

7 Air Squat w/ a :02 Pause at the Bottom → Air Squats → Jumping Air Squat

9 Plate G2OH (Stays the same)

Strength

Back Squat (1×5)

15 MINUTES TO BUILD TO…

5-Rep Tempo Back Squat (30X1)

Workout

Metcon (Time)

FOR TIME

25 Air Squats

50 Russian KB Swing (53/35)

25 Air Squats

25 Russian KB Swing

25 Air Squats

Friday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

1. AMRAP x 12 MINUTES (EZ Pace)

15/12 Cal Bike

15 Air Squats

10 Barbell Strict Press

5 Kip Swing + Knee Up (dynamic swing)

:30 Walking Rest

*Think of Part A overall today as a prep-session for the WZA Online Qualifier. Put yourself in a position to be game-day ready.

B. NC60

Warm-up (No Measure)

10:00 RUNNING CLOCK…

Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.

Warm-up

Warm-up (No Measure)

3:00 On Bike or Row, Gradually increasing effort

Then…

3-4 ROUNDS w/ Light DB (focus on solid movement)

7 DBL DB Snatch

5 Scap Pull-ups

7 DB Up-Downs

5 Should Driven Kips

7 DB Up-Down to OH (as you come up snatch DB from ground to OH)

5 Pull-ups or 5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep for Workout

Workout

Metcon (AMRAP – Rounds and Reps)

WZA ONLINE QUALIFIER

Week 1

AMRAP x 16 MINUTES

40 Alt. DB Snatch (50/35)|(35/20)

40 Pull-ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Press

20 Bar Muscle Up
Alternate Version…

AMRAP x 16 MINUTES

40 Alt DB Snatches (35/20)

40 Jumping Pull-ups

30 DB Burpees

30 Ring Rows

20 Devil Presses

20 Pull-Ups

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :40 Ring Muslce-Ups

*Goal for the muscle-up is to accumulate 30-40+ reps across the 8 rounds. Try to avoid single reps, shoot for at least sets of 3+ reps at a time.

Friday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds: 1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

20 KB Swing (rest remainder)

STATION 2

20 Sit-ups (rest remainder)

STATION 3

20 KB Goblet Squat (rest remainder)

STATION 4

20 Box Step-Ups

Friday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 – KB Sumo Deadlifts → KB Upright Rows

Movement 2 – Single-Unders → Double-Unders

Movement 3 – Med. Ball Front Squats → Med. Ball Push Press

Movement 4 – Alt. Spidermans → Bootstrappers*

*Bootstrappers: Begin on the bottom of an air squat w/hands on feet, then slowly straighten the legs, but keep the hands on top of the feet.

Workout

Metcon (Time)

FOR TIME

50-35-20

KB Sumo Deadlift High Pulls

Wall Balls

Double-Unders*

*If performing single-unders, double the reps (100-70-40)

-16:00 Hard Cap-

Friday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Box Step Ups

5 Push-Up to Pike

5/5 Single Arm Ring Row

5/5 Single Leg RDL

Strength

Metcon (Weight)

EMOM X 12 MINUTES

MIN 1 – 12 DBL DB Bicep Curls

MIN 2 – 6/6 DB Bulgarian Split Squats
Record heaviest weight for Split Squat

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 Burpees

12 Box Jumps (24/20)

14 Pull-ups or Jumping Pull-ups