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Friday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

100m Jog into…

10 Reps of each movement on each side…

Ankle rolls

Knee Circles

Hip Circles

Arm Circles

Head/Neck Rolls

*In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

800M Run

In the remaining time, immediately into …

AMRAP of…

10 Push-Ups

20 Russian KBS

30 Double Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

8/8 Single Arm KB Floor Press

10/10 KB Side Bends

8/8 Single Arm KB Bent Over Row

Thursday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

25ft Butt Kicks

25ft Toe Touches

25ft Side Shuffle

25ft Karaoke

15 Banded Face Pulls

15 Banded Strict Press

Strength

Metcon (No Measure)

EMOM x 12 MINUTES*

MIN 1 – :45 Alt. Hammer Curls

MIN 2 – :45 DB Floor Press

MIN 3 – :45 Hollow Body Flutter Kicks

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Burpees

10 Pull-ups

-16:00 Cap-

Thursday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

Max Distance Bike

STATION 2

Max Push-ups

STATION 3

Max DB Thrusters

STATION 4

Max Distance Bike

Thursday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES (moderate intensity)

10 Boot Strappers

8/8 Leg Swings (Forward and Back)

6 Burpees

into…

AMRAP x 3 MINUTES (high intensity)

10 Air Squats

8 Sit Ups

6/6 DB Suitcase Deadlifts

Workout

Metcon (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10

DBL DB Deadlift

10-9-8-7-6-5-4-3-2-1

V-Ups

-16:00 Hard Cap-

Wednesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Wall Ball FS — 8 Wall Ball Thrusters — 6 Wall Balls

10 Empty BB Sumo DL — 8 High Pulls — 6 SDHL

10 Step-ups — 8 Box Jump w/ Step-down — 6 Fast Box Jumps

10 Empty Barbell Strict Press — 8 Tempo Push Press (21X1) — 6 Push Press

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Strength

Metcon (Weight)

POST WORKOUT STRENGTH*

2-3 SETS

6/6 DB Goblet Step-up (45/30)

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

*Perform Strength After the Workout!

Wednesday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

100m Row

10 Plate G2OH

STATION 2

AMRAP

10 Box Jumps

10 Plate Push Press

STATION 3

AMRAP

100m Row

10 Plate G2OH

STATION 4

AMRAP

10 Box Jumps

10 Plate Push Press

Wednesday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP…PR your mile!

B. NC60

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

NCFIT Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.

**Rest at Least 5:00 before the Bodyweight AMRAP

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Snatch (155/105)

-Rest 2:00-

AMRAP x 4 MINUTES

Snatch (185/135)

-Rest 2:00-

AMRAP x 3 MINUTES

Snatch (205/145)

Wednesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Slam Balls

:30 Row

8 Sit-Ups

:30 Row

8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

12 Slam Balls

12 Sit-Ups

12 Air Squats

300/250m Row

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 Alt. Leg Lifts Over Slam Ball

10/10 Clam Shells

Saturday

Crossfit NWA – CrossFit

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 (AMRAP – Rounds and Reps)

Deck of Cards

As Many Cards as Poss x25

Diamonds= RKB Swings (70/53)|(53/35)

Clubs = Burpee Box Jumps Overs (24/20)

Spades=Plate OH Lunge (45/35)|(35/25)

1:00 Alt.

Hearts – Calories Bike/Row

Jokers- 2x200m Spints (1 sprint per athlete)

-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.