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Monday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

200m Run

20 Hollow Body Flutter Kicks

12 KB DL

6/6 KB BOR

Strength

Deadlift (5-5-5-5-5-5-5-5-5-5)

EMOM x 10 MINUTES

5 Deadlifts*

*Increase weight every other round. Keep weight light-moderate.

Workout

Metcon (Time)

FOR TIME

800m Run

21 Deadlifts (135/95)

400m Run

15 Deadlifts (155/105)

200m Run

9 Deadlifts (185/135)

Monday

Crossfit NWA – NC30

Extended Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Burpees

10 Air Squats

5/5 DB Sumo Deadlift

10 Medicine Ball Push Press (throw to a target)

5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)

Workout

Metcon (2 Rounds for time)

2 SETS

5 ROUNDS FOR TIME

10 Wall Balls

10 Alt. DB Snatch

Rest 3:00 b/t Sets

-16:00 Hard Cap-

Monday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

B. NC60

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

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

Max Deadlifts (275/185)|(185/125)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Monday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 DB Ground to OH

:20 Plank Hold

STATION 2

AMRAP

10 Up-Downs

:20 Plank Hold

STATION 3

AMRAP

10 Sit-ups

:20 Plank Hold

STATION 4

AMRAP

10 Push-ups

:20 Plank Hold

Weightlifting Wednesday

Crossfit NWA – Mobility WOD

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Double Unders

12 Alt. Lunge w/ PVC Pass

6 OHS (:02 descent and :02 pause in bottom)

:15 Wide Grip Hang (from pull-up bar)

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 Power Snatch (155/105)|(115/75)

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:10 Hollow Hold

10 DB Thrusters (:01 pause at top)

:10 Hollow Hold

10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)

Time Cap 10:00

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks or Pike Walks

*Suggested max height of 30-36″

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

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

Max Deadlifts (275/185)|(185/125)

Score is total # of deadlifts for al 3 rounds..

Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Cal Row/Bike or 100m Run

10 Alt. Samson Lunge Stretches

10 Up-Downs

20 Mountain Climbers

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Finisher

Warm-up (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

Friday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Sunday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

20 Mountain Climbers

10 Scap Push-ups

10 Barbell RDL

Strength

Sumo Deadlift (5-5-3-3-2-2)

5-5-3-3-2-2

Sumo Deadlift

-1:30 Rest b/t Sets-

Workout

Metcon (3 Rounds for reps)

TABATA

8 SETS, :20 WORK/ :10 REST

TABATA 1 – Plate Ground 2 OH (45/35)

TABATA 2 – Push-ups

TABATA 3 – Up-Downs

-1:00 Rest b/t Tabatas-
Each round for the scoring is the different Tababta.

Score is the reps for the 3 Tabatas

Sunday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

5 Bootstrappers + 5 Burpees

15ft Bear Crawl

10 Groiners + 10 Air Squats

10 Elbow Punches + 5 Press from Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

500m Row

21 Air Squats

15 Shoulder to Overhead (95/65)|(65/45)

-Rest 3:00-

AMRAP x 3 MINUTES

Max Burpee to Target*

*Ideal target height is 6″ above standing reach
Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

2-4-6-8-10-8-6-4-2*

DB DBL Bicep Curls (35/25)|(25/15)

DB DBL Bent Over Row

*For both movements, both arms move at the same time.