(479) 644-8108

Monday

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

1:00 Row with ½ Slide in

10 Alt. Step-Ups

5/5 Single Arm DB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

250m Row

17 Box Jumps

9 DB Strict Press

(Score is Rounds + Reps)

Monday

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

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

Monday

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

Metcon (3 Rounds for time)

3 SETS

20 Cal Bike

-Rest 1:00-

40 Cal Bike

-Rest 2:00-

60 Cal Bike

-Rest 3:00-

*No additional rest b/t Sets

(Score is Each Round for Time)

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5-3-1)

5-3-1

Back Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

(Score is Weight)

Monday

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)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

DBL DB Ground to OH

STATION 2

Burpee over DB

STATION 3

Box Step-Ups

STATION 4

Cal Bike

Monday

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)

AMRAP x 7 MINUTES

20 Shoulder Taps

10 Ring Rows

8/8 Single Arm Strict Press

6/4 Cal Bike

Strength

Metcon (3 Rounds for reps)

3 SETS

MAX Strict Press

Into…

MAX Push Press

-Rest 2:00 b/t Sets-

*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.

(Score is Reps)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Bike

12 Push Press (115/75)

10 Pull-ups

-12:00 Hard Cap-

(Score is Time)

Sunday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

8/8 SA Strict Press

4/4 SA Deficit Push-up

20 Mountain Climbers

8 Banded Shoulder Press

Strength

Metcon (No Measure)

3 SETS*

10/10 Half Kneeling DB Strict Press

10 DBL DB Bent Over Row

*Use heavier weights for the DB BOR.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Row

10 Burpees Over Rower

5 Renegade Rows (45/30)

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

EMOM

MIN 1 – Max Pull-ups or Ring Rows

MIN 2 – Max Box Dips or Push-ups

STATION 2

400m Run

(rest remainder)

STATION 3

EMOM

MIN 1 – Max Cal Row

MIN 2 – Max Burpees

STATION 4

80 Double Unders

(rest remainder)

Sunday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Foam Roll Upper Back/T-Spine

1 ROUND…

5 Inch Worm + Push-Up

10 Double DB Sumo DL

10 Double DB Bent Over Row

2 ROUNDS…

10 Scap Push-Ups

5 Bootstraps

10 Double DB Swings

10 DB Deficit Push-Ups

After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack.

1 ROUND EACH with empty bar:

5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

Strength

Bench Press (4 x Max Reps)

4 SETS

Max Reps BW Bench Press*

-Rest as Needed b/t Sets-

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DBL DB Ground to OH (50/35)|(35/20)

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R
Score is weight on the DB.

Sunday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

8/8 SA KB Strict Press

8/8 Single Leg Step Ups*

Workout

Metcon (Time)

3 ROUNDS FOR TIME

9 Push-Ups

12 KB SDHP

15 Single KB Alt. Step-Ups

-10:00 Hard Cap-

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS :20 ON / :10 OFF

MOVT 1 – DBL DB Gun Hold

MOVT 2 – DB Tricep Extension