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Friday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

5 Barbell Good Mornings

5/5 Barbell Single Leg RDLs

20 Shoulder Taps

5 Push-ups

2 Wall Walks

Strength

Metcon (Weight)

EMOM X 14 MINUTES

MIN 1 – 10 DB Floor Press

MIN 2 – :30 HS Hold
Record heaviest weight on the floor press

Workout

Metcon (Time)

4 ROUNDS FOR TIME

10 DB Burpees (35/25)

10 DB Box Step Overs (20″)

100m DB Farmers Carry

Friday .

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – CrossFit

Warm-up

3:00 Bike/Run/Row (EZ-Mod-Hard)

then

2 rnds of

10 Alt Lunges

10 wallballs

10 Kip Swings

10 Up Downs

10 Tempo BB Deadlifts 30×1

Metcon (AMRAP – Reps)

Prescribed
DT Ladder

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – *AMRAP with remaining time

Metcon (AMRAP – Reps)

Alternative
DT Ladder

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 75, 55lb

Round 2 – 95, 65lb

Round 3 – 115, 80lb

Round 4 – 135, 95lb

Round 5 – 155, 105lb – *AMRAP with remaining time

Metcon (Time)

Option B
150 Wallballs

75 Toes 2 Bar

Hard Cap 20:00

Workout can be completed in any order . Partition as needed.

Thursday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

Chipper Style Warm Up → 5:00 CAP!

100m Jog

30 Jumping Jacks

:30s Row

30 Mountain Climbers

:30s Bike

30 High Knees

20 Butt Kicks

100m Run

20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a curtsy-type squat, and then alternate)

:30s Row

20 Jumping Lunges / Jumping Squats

:30s Bike

Workout

Metcon (Time)

FOR TIME

800m Run

-Rest 3:00-

1000m Row

-Rest 3:00-

50 Cal Bike

-20:00 Hard Cap-

Thursday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

200m Row

:30 Sprint on Bike

Extended Warm-up

Warm-up (No Measure)

3 SETS

40′ Jog

20′ High Knees

20′ Butt Kickers

20′ Leg Swings

20′ Karaoke

20′ Broad Jumps

Workout

“CARDIO HEAVEN” (Time)

FOR TIME

50 Plate Ground to OH (45/35)

1000m Row

800m Run

50/40 Cal Bike

50 Plate Ground to OH

-20:00 Cap-

Thursday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Max Burpees

:30 Push-up Plank

STATION 2

1:00 10m Shuttle Run

:30 Squat Hold

STATION 3

1:00 Max Air Squat

:30 Flutter Kicks

STATION 4

1:00 Max Mountain Climbers

:30 Plate OH Hold

Saturday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Coach Lead

Group Run

Skills and drills

High Knees

Butt Kickers

Soldier Kicks

Lateral Hurdles

Workout

Metcon (Time)

2 Person Teams
For Time

1000m Row *of 250m increments

60 Goblet Squats 70/53 (53/35)

600m Farmers Carry 70/53 (53/35)

60 Strict Chin Ups (controlled negatives or ring rows)

600m Farmers Carry

60 Goblet Squats

1000m Row *250m increments

Hard Time Cap 35:00

Only one athlete working at a time. Both athletes walk together Switch as needed.

Optional Finisher

100 Alternating MB Sit Ups **Straight legs length from partner. Can be butterfly SU once distance is established

Wednesday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

Play a game! Then…

Afterwards, go immediately into …

2 ROUNDS

5 Glute Bridge-Ups

5/5 Single Arm Russian KBS

15 Single-Unders > Double-Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10/10 Single Arm KB Suitcase Deadlifts

20 Russian KBS

20 Double-Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

20 Alt. KB Plank Taps

40 Russian Twists

Wednesday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Snatch.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike

10 PVC Pass Through

10ft Duck Walk*

5 Superman / 5 Hollow Rock

5 Broad Jumps

*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.

Strength

Snatch (1×1)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Snatch*

*Power or Squat, Athlete Choice

Workout

Metcon (AMRAP – Reps)

ON 7:00 RUNNING CLOCK…

50/40 Cal Bike

Max Power Snatch (135/95)|(95/65)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

ON 7:00 RUNNING CLOCK…

50/40 Cal Bike

Max Power Snatch (135/95)|(95/65)
Rest at least 5:00 then repeat the workout until you complete 60 reps total of the power snatch. Example, in workout 1 if you get 30 reps, you would rest 5:00 then repeat the workout starting your count at 31, 32, 33, and so on…If you do not complete 60 reps in the second interval, rest 5:00 then repeat until you hit 60 reps.

Wednesday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Cal Row

10 Plate Ground to Overhead

STATION 2

AMRAP

12 Ring Row

12 Up-Downs

STATION 3

14 DB Deadlift

14 Box Step-Ups

STATION 4

16 Slam Balls

16 Russian Twists