(479) 644-8108

Saturday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Bike

MIN 2 – :45 Tempo Barbell Good Mornings (33×1)

MIN 3 – :45 Plank

Strength

Deadlift (5-5-5*)

5-5-5*

Deadlift

*Keep weight light-moderate for all sets.

Workout

Metcon (Time)

Every 2:30 FOR 5 SETS

15/12 Cal Bike

12 Back Rack Reverse Lunges (135/95)
Score is your slowest round!

Saturday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

30 Box Jump

30 Cal Bike

30 Sit-ups

STATION 2

AMRAP

30 Box Jump

30 Cal Bike

30 Sit-ups

STATION 3

1:30 Recovery Bike

2:00 Max Plank

1:30 Recovery Bike

Saturday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

:30 Row (EZ → Mod → Hard)

10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings

10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift (275/185)|(185/135)

40 Toe 2 Bar

60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

-32:00 Time Cap-

Saturday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds)

EMOM UNTIL FAILURE*

2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)

*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS…

:30 Row (EZ → Mod → Hard)

10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings

10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift (275/185)|(185/135)

40 Toe 2 Bar

60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

-32:00 Time Cap-

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR QUALITY

10:00 Practice HS Walk

Saturday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS…

20 Mountain Climbers

10 Air Squats

5 Arm Haulers*

2 ROUNDS…

20 Jumping Jacks

10 Alt. DB Sumo Deadlifts

5 Sit Ups

2 ROUNDS…

20 Alt. SA DB Sumo Deadlift High Pulls

10 Lunges

5 Cal Bike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 Alt. DB Snatches

14/12 Cal. Bike

7/7 DB Suitcase Split Squats

14 Tuck-Ups

Friday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS (8 MINUTE CAP)

200m Run

20 Alt Shoulder Taps

10 Alt Step-ups

THEN…

2 ROUNDS

30 Single Unders

5/5 SA KB Deadlifts

5/5 SA RKB Swings

5/5 SA KB BOR

Strength

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – :40 SA KB OH Hold Right (53/35)

MIN 2 – :40 SA KB OH Hold Left

MIN 3 – :40 Double Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES

100m Farmers Carry (53/35)

15 DBL KB Deadlifts

15 Box Jump Overs

Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Run/Row/Bike

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Kipping Swings

5 Inch Worms + Push-Up

5 Jumping Squats

5 Up Downs

Workout

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Time Cap 38:00

Compare to 9/7/18

RECOVERY OPTION

Sets 1,3 & 5 – Barbara @ Smooth Pace

Sets 2 & 4 – Row or Bike 5:00 for Cals

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Pedal on Bike

3:00 Foam Rolling Quads

Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2 QUICK ROUNDS…

5 Bootstrappers

10 Squat Jumps

2 QUICK ROUNDS…

5 Push Ups

10 Plank Shoulder Taps

2 QUICK ROUNDS…

10 Empty Barbell Deadlift

5 Muscle Clean + Push Press

Workout

1: “12 DAYS OF NCFIT” (Time)

FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (185/125)|(135/95)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Walking Lunges

Day 11 – DB Thruster

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

2: Metcon (Time)

12 Days of Christmas #2

1 Squat Snatch 155/105 (135/95)

2 Hang Power Snatch

3 Deadlifts

4 Burpees

5 Toes 2 Bar

6 Box Jumps

7 HSPU

8 Goblet Reverse Lunge

9 KBS 70/53 (53/35)

10 P0wer Cleans

11 Wallballs

12 Calories

3: Metcon (Time)

12 Days of Christmas

1 Clean & Jerk

2 Deadlifts

3 Burpees

4 Pull Ups

5 Dips

6 Wallballs

7 KBS 53/35

8 Box Jumps 24/20

9 Push Ups

10 Alt DB Snatch 45/35

11 T2B

12 Front Squats

Load

M- BW

F – 70% BW

Friday

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

Med Ball Front Squat

STATION 2

Russian Twist

STATION 3

Med Ball Strict Press

STATION 4

Flutter Kicks

Friday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

20 Pull-ups

30 Push-ups

40 Cal Bike

50 Squats

-Rest 3:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS FLOW SQUAT WARM-UP

10/8 Cal on Bike

10 Bootstrapper Squats

10 Alt Reverse Lunges w/ a Twist

10 Alt Leg Swings

10 Alt Knee Pull to Chest

Into…

2 SETS BARBELL FRONT RACK WORK

:30 L/R Tricep Smash in Rig

10 Alt Front Rack Punches in Rig

10 Elbow Punches from Back Rack

Strength

Front Squat (5-5-5)

5-5-5

Front Squat*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

Metcon (Time)

FOR TIME

21-15-9

Thruster (95/65)|(65/45)

Burpees to Target (6″)

-9:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calm Nasal Breathing

4:00 Flow Stretching

2:00 Calm Nasal Breathing

C. STRENGTH / GYMNASTICS

Shoulder Press ( 3-3-3*)

3-3-3*

Strict Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 — 3 Power Snatch (185/135)

MIN 2 — 35 Unbroken Double Unders*

*Max 2 attempts per minute. After 2 attempts, stop work…this is a failed round. At the end of the EMOM, complete 20 burpees over the bar for each “failed” round. Example: if fail 3 rounds, complete 60 burpees over bar after the EMOM ends.