(479) 644-8108

Wednesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

200m Jog at conversational pace

Into …

2 ROUNDS

50m High Knees

50m Butt Kickers

10/10 Split Squats

10 Hollow Rocks

10 Arm Haulers

Into …

200m Run at workout pace

Workout

Metcon (8 Rounds for time)

EVERY 2:00 FOR 8 SETS

200m Run

20 Alt. Lunges

(Score is Each Round for Time)

Wednesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills to get athletes started 25 feet each:

High Knees

Butt Kickers

Side Shuffle

Over/Under the Fence

200m run

Then get DBs out…

1 ROUND

10 Scap Pull-Ups

10 Scap Push-Ups

10 DB Deadlifts

10 Hollow Rocks

1 ROUND

10 Scap Pull-Ups

10 Scap Push-Ups

10 DB Front Squat

10 Arch Rocks

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Gymnastic Kipping Pull-up

Progression…

Controlled Kip

Dynamic Kip

Kip + Knees-Up

Single Pull-up

2 Kip – 1 Pull-up – 2 Kip

Connected Kipping Reps

(No Measure)

Workout

Metcon (3 Rounds for time)

3 SETS

30 DB Hang Squat Clean (50/35)|(35/20)

30 Pull-ups or Ring Rows

800m Run

-Rest 1:30 b/t Sets-

*Workout is the DB variation of the Hero Workout “Badger”

(Score is Each Set for Time)

Wednesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 DB Up-Downs

5 DBL DB Russian Swings

5 DBL DB Deadlifts

Strength

Metcon (Weight)

3 SETS

10 Tempo Knees 2 Chest (2111)

15 Hammer Curls

15 DB Floor Press

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20 DB Devils Press (50/35)

30 Toes 2 Bar

400m Run

50 Cal Row

60 DB Power Cleans

*Split work evenly. Both partners will complete the 400m Run together.

(Score is Time)

Wednesday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Jumping Lunges

20 Russian Twists

STATION 2

2:00 Hard Bike

1:00 EZ Bike

1:00 Hard Bike

STATION 3

AMRAP

10 DB Press

20 Mountain Climbers

STATION 4

2:00 Hard Bike

1:00 EZ Bike

1:00 Hard Bike

Tuesday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

6/6 Single Arm Ring Row

31 Single-Unders

8 Med. Ball Front Squats

8 Med. Ball Push Press to a target

Workout

“LET THE BALL DROP” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES**

12 Ring Rows

31 Double-Unders

19 Wall Balls

**New Benchmark Workout

**Every minute on the minute, including 3-2-1 GO, perform 5 burpees

(Score is Rounds + Reps)

Tuesday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

10 Wall Ball FR Lunges

6 Up-Downs

1 ROUND

:30 Power Jumps

10 Wall Ball Air Squats

6 Up-Downs

1 ROUND

:30 Fast Wrist Single Unders

10 Wall Ball Thrusters

6 Up-Downs

1 ROUND

:30 Double Unders

8 Wall Balls

:30 Double Unders

Strength

Metcon (Weight)

EMOM x 6 MINUTES*

MIN 1 – 8 Front Squats

MIN 2 – :40 Double Unders

*Build up to and past workout weight.

(Score is Weight)

Workout

“PARTY LIKE IT’S 1999” (AMRAP – Rounds and Reps)

AMRAP x 19 MINUTES

19 Wall Balls (20/14)

33 Double Unders

19 Up-Downs

33 Double Unders

19 Front Squats (75/55)

33 Double Unders

*New Benchmark

(Score is Rounds + Reps)

Tuesday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Box Step up

5/5 DB Strict Press

1:00 Alt. Deadbugs

THEN…

2 ROUNDS

8 Box Jump + Step Down

8/8 DB Push Press *Non-working hand holds DB at shoulder

1:00 Alt. Bird Dogs

THEN…

2 ROUNDS

10 Box Jumps *Fast

10 DB Push Press

1:00 Plank Hold

Workout

“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

20 Box Jumps (24/20)

20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups

**New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

(No Measure)

Tuesday

Box Jump Overs or 30"/24" Push Press --> Any Variety of Shoulder 2 OH 135/95B. NC60Warm-upWarm-up (No Measure)2 ROUNDS 10 Alt Box Step up 5/5 DB Strict Press 1:00 Alt. Deadbugs THEN... 2 ROUNDS 8 Box Jump + Step Down 8/8 DB Push Press *Non-working hand holds DB at shoulder 1:00...

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Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the “”20/20 Experience”” workout with the class! Consider the additional “scale-ups”…

Box Jumps –> Box Jump Overs or 30″/24″

Push Press –> Any Variety of Shoulder 2 OH 135/95

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Box Step up

5/5 DB Strict Press

1:00 Alt. Deadbugs

THEN…

2 ROUNDS

8 Box Jump + Step Down

8/8 DB Push Press *Non-working hand holds DB at shoulder

1:00 Alt. Bird Dogs

THEN…

2 ROUNDS

10 Box Jumps *Fast

10 DB Push Press

1:00 Plank Hold

Workout

“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

20 Box Jumps (24/20)

20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups

**New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Enjoy the class workout!

Tuesday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – FIT

Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

500m Row

(rest remainder)

STATION 2

EMOM

15 Push-ups

STATION 3

AMRAP

5 Sit-ups

10 Air Squats