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Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Arm Circles

10 Arm Crosses

3 Wall Walks

10 BB Good Mornings.

Workout

Deadlift (5×3)

On a 15 minute running clock build to a heavy set of 3
Not looking for 3 RM here. Maintain good form and be ready for 1 RM Snatch tomorrow

Metcon (5 Rounds for time)

EVERY 3:00 FOR 15 MINUTES

Run 200m

30 Double Unders

15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Focusing on Lats & Upper Back

Wednesday

Announcements

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

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2 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 or if able OHS position.

Extended Warm Up

Toomey

2 Rnds (1 with PVC 1 with BB)

5 Inch Worms

5 BTN Sn Grip Strict Press

5 BTN Sn Grip Strict Press in Qtr Sqt

5 Sotts Press

5 Continuos Jumping BB Back Sqt

5/5 Noinja Sqts with or without BB

5 Hang Muscle Snatch

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/Row or Run 600m-800m

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

**The Run/Cal should not take any longer than about 4:00. Athletes should look to complete 20 +/-Snatches with the remaining time

Sunday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds: 2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Row 500m

(rest remainder)

STATION 2

15 Wall Balls

Max Burpees

STATION 3

15 Cal Bike

Max Ring Rows

STATION 4

15 Box Jump Overs

Max WB Deadlifts

Sunday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MIN

10 Air Squats

5/5 Side Plank Rotations*

10 Arm Haulers**

10 Up-Downs

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – :45 Slam Balls

MIN 2 – :45 Side Plank (Right)

MIN 3 – :45 Alt. Step-Ups W/Slam Ball*

MIN 4 – :45 Side Plank (Left)

*Slam Ball can be held any way

Sunday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

Go on a 400m Run with the class

Into…

4 ROUNDS (5:00 CAP) – With a light Slam Ball…

5 Slam Ball Deadlifts

5 Slam Ball Lunges (each)

5 Slam Balls

:15 Side Plank (L)

:15 Side Plank (R)

Strength

Metcon (No Measure)

3 SETS

1:00 Plank or Ring FLR

25 Tuck-ups

-1:30 Rest b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

15/12 Cal Bike

30 Alt. Slam Ball Lunge*

15 Slam Balls

200m Run

*Hold slam ball in goblet position on chest.

Sunday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

400m class jog…take it slow!

Then…

LINE DRILLS!

25’ each…

-Samson Stretch

-Floor Sweepers

-Inch Worms

-Toy Soldier Kicks

-Frog Jumps (Full Squat, then jump for height)

-Broad Jumps

-Up Down Broad Jumps

-Burpee Broad Jumps

Workout

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.

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 Thrusters 95/65

15 Toes 2 Bar

Choose a load you can go UB on for the Thrusters. The “rest” will be in translationing and try slowing h/r a little by moving at a steady pace on burpees.

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