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Sunday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

Bike for Distance

STATION 2

Row for Distance

STATION 3

Run for Distance

Sunday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

Play a game!

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 Max Alt. Lunges

MIN 3 – 15/10 Cal. Bike

MIN 4 – :45 Max Ring Rows

Saturday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 DB Curl to Arnold Press

MIN 2 – :45 Bike

MIN 3 – :45 Renegade Row

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press

-Rest as Needed b/t Sets-

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

75/50 Cal Bike

60 Push Press (115/75)

400m Med Ball Run (20/14)

60 Push Press (115/75)

75/50 Cal Bike

*Partner one works while Partner two rests. Partners run together while swapping the MB.

-16:00 Hard Cap-

Saturday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

FOR RECOVERY*

10:00 Bike

10:00 Row

8:00 Bike

8:00 Row

4:00 Bike

4:00 Row

*Goal is to maintain same pace throughout entire workout.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS*

60 Single Unders

10 Lunge → Goblet Lunge → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Russian Swing → 7 KB American Swing

10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Saturday

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

1:00 Plank Hold

1:00 Air Squats

STATION 2

1:00 Plate OH Hold

1:00 Sit-ups

STATION 3

1:00 Squat Hold

1:00 Push-ups

STATION 4

1:00 Tuck Hold

1:00 Box Jumps

Saturday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

2 Up-Down Step Overs

4/4 SA DB Sumo Deadlift High Pulls

6/6 SA DB Split Stance Presses

Immediately into …

1-2 ROUNDS

2 Burpee Box Jump Overs

4/4 SA DB Muscle Snatches

6/6 SA DB Thrusters

*5:00 Hard Cap

Workout

Metcon (Time)

FOR TIME

10-20-30-20-10

Alt. DB Snatches

5-5-5-5-5

Burpee Box Jump Overs

-12:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

OPTIONAL FINISHER

2-3 SETS

8/8 Single Leg Box Squats

:30 Side Plank/Side

Friday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

6 Bootstrap Stretches

8 Tempo Air Squats (21X1) —> 8 Tempo Squats with BB on back

10 PVC Good Mornings —> 10 BB Good Mornings

20 Plate Jumps

10 Reverse Lunges w/ front foot on plate

Strength

Back Squat (2×5 / 1×4 / 1×3 / 1×2)

ON A 15:00 RUNNING CLOCK…

Back Squat

2×5

1×4

1×3

1×2

-1:30 Rest b/t Sets-

Workout

Metcon (Time)

EMOM x 10 MINUTES

12 Russian KBS (53/35)

12 Air Squats
Score is your SLOWEST time.

Friday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

50 Sit-ups into…

AMRAP Cal Row

STATION 2

25 Burpees into…

AMRAP DB Clean & Press

STATION 3

50 Sit-ups into…

AMRAP Double Unders

STATION 4

25 Burpees into…

AMRAP DB Alt. Lunges

Friday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

B. NC60

Warm-up

Warm-up (No Measure)

3:00 BIKE INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME

10 Tempo Air Squats (33X1)

15 PVC Good Mornings

10 Cossack Squats

**5 MIN CAP on the 3 Rounds**

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike

Optional Cool Down

Warm-up (No Measure)

OPTIONAL COOL DOWN

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between…

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)

C. STRENGTH / GYMNASTICS

Back Squat (10×3)

10 SETS

3 Back Squats @ 5RM from GPP

-Rest as Needed b/t Sets-