(479) 644-8108

Saturday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Skills & Drills

High Knees

Butt Kickers

Knee 2 Chest

Quad Stretch

Toy Soldier

Lunge + Twist

Calf/Achilles Stretch

Bear Crawl

Metcon (AMRAP – Rounds and Reps)

“Deck of Cards”

AMRAPx25

Hearts = Burpee Box Jumps Overs 24/20

Clubs = MB Reverse Lunges 20/14

Spades= Russian KBS 53/35

Diamonds = Slam Balls or plate G2OH or DB G2OH **Athlete choice

Jokers – 50 calories (Row/Bike/Ski)

Ace 21 reps

Kings 15 reps

Queens 14 reps

Jacks 13 reps
,

Friday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Tabata 4 intervals Ea

:20/;10

Bike/Shuttle Run/Row

Overheard Circles

Squats

Active Spiderman

into

**Toomey

5 BTN Press

5 BTN Press Qtr Sqt

5 Jumping Back Sqt

5 Sotts Press or Strict Press

5 Ninja Sqts

5 Muscle Snatch or Clean

*Depending on your BB movement use that grip

Clean and Jerk

On a 1:30 running clock for 1- sets complete

Sets 1 -7

1 Power Clean

1 Front Squat

1 Push Jerk

1 Squat Clean & Jerk

Set 8-10 1 Clean & Jerk heavy as possible

Set 1 @ 50%

Set 2 @ 55%

Set 3 @ 60%

Set 4 @ 65%

Set 5 @ 70%

Set 6 @ 73%

Set 7 @ 75%

Post heaviest load as score

OR

Snatch Complex (Every 1:30×7 sets)

1 Power Snatch

1 OHS

1 Snatch Balance

1 Squat Snatch
Just like the clean complex. First 3 movements should be UB. You may reset for the Sq Sn

Sets 8-9-10

1 Snatch Heavy as possible. Any Style

Score is heaviest load

Metcon (Time)

“Rack City”

For Time:

10 Power Cleans 155/105 (135/95)

50 Air Squats

50 II Unders

10 Front Squats 155/105 (135/95)

50 Air Squats

50 II Unders

10 Push Jerks (155/105)

50 Air Squats

50 II Unders

Time cap 15:00

Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1:00 @ each

Station 1: Bike /Rower (Increasing Intensity Each Round)

Station 2: Inchworms

Station 3: Shoulder Taps

KB Deadlifts

DB/KB FLoor Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

50/35 Calories

50 Deadlifts (155/105)

50/35 Calories

50 Bench Press (135/95)

50/35 Calories

50 Deadlifts (185/135)

50/35 Calories

50 Bench Press (155/105)

50/35 Calories

50 Deadlifts (225/155)

50/35 Calories

Modify as needed. Modify load as well as reps if trams of 2

Wednesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

(8:00)

Row/Bike /Ski increasing effort

2 Rounds

5 Push Up + Down Dog

10 Sit Ups

5/5 SA DB Arnold Press

10 Wall Squats (therapy)

Metcon (AMRAP – Rounds and Reps)

AMRAPx18

5 Push Presses (95/65)

1 Rounds of “Cindy”

5 Push Presses (95/65)

2 Rounds of “Cindy”

5 Push Presses (95/65)

3 Rounds of “Cindy”

5 Push Presses

4 Rounds of “Cindy”

5 Push Presses

5 Rounds of CIndy

Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

RX + 105/75

Continue adding 1 round of “Cindy” until time expires.

Score is number of rounds of CIndy plus any additional reps

Jerk (5×1)

On a 10:00 running clock establish a 1 RM Jerk.

Will come from the rack

Power/Split
Clock starts immediately after the metcon ends

Tuesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

:30/:10

Easy Bike/Row/Run

Banded Good Mornings

Box Step-ups

Moderate Bike/Row/Run

Banded Pull Aparts

Lateral Box Step-ups (15 Seconds Each Side)

Faster Bike/Row/Run

Banded Pass Throughs

Jump Up Step Down

Extended Warm-up

BB Warm Up

3-5 reps each

Good Mornings or RDL

Elbow Punches

Front Squat

Push Press

Thruster

Squat Clean Thruster

Squat Clean Thruster (10×1)

Min 1-5 EMOM Buidling

Min 5-15 EOMOM Building to 1RM

Metcon (AMRAP – Rounds and Reps)

“Speed Limit”

AMRAP 15:

Buy-In: 100/80 Calories Row, Assault Bike, or 1 Mile Run

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Pull-ups

RX + Chest 2 Bar

Alternatives

Run: 1 Mile Run

Bike Erg: 4,000/3,500 Meters

Monday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

WARMUP (0:00 – 10:00)

30 Seconds

Easy Row/Bike/Run

Front Plank

Active Samson

Moderate Row/Bike/Run

Right Side Split Squat

Left Side Split Squat

Faster Row/BIke/Run

Right Side Plank

Left Side Plank

Dumbbell Warmup

30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Goblet Alternating Reverse Lunges

Snatch Complex (1-1-1)

Snatch Complex

Build to a Heavy Complex:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Substitution

1 Hang Power Clean

1 Front Squat

1 Hang Squat Clean

Building to heavy complex

Metcon (3 Rounds for reps)

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie

Rest 3 Minutes

AMRAP 5:

100’ OH Dumbbell Walking Lunge (45/35)

50 AbMat Sit-ups

Max Calorie

Rest 2 Minutes

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie

OR

Metcon (AMRAP – Rounds and Reps)

“Paw Patrol” *Comp

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches 115/85 (95/65)

RX+135/95

****

5-10 attempts then 1:1 Singles

20 TTB/Knee Raises/Sit Ups

10 Hang P Snatch (Clean) as needed

Weightlifting Wednesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

10:00

2:00 Run/Row/Bike (increasing effort)

2 Rounds for quality

10 Slow Goblet Squats

5 Inch Worms + Push Up

5/5 Glute Bridge

Active Spiderman

15 Sit Ups

into

BB Warm Up

5 Elbow Punches

5 Presses

5 Back Squats

5 Thrusters

Back Squat (5 RM )

Warmup Sets

5 Reps @ 50% (1:00)

4 Reps @ 60% (1:00)

3 Reps @ 70% (1:00)

1 Rep @ 75% (1:30)

1 Rep @ 80% (1:30)

1 Rep @ 85% (1:30)

1 Rep @ 90% (1:30)

3 attempts at 5 RM (2:00)

Build to 5RM. Post heaviest set of 5 as score

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

1 Round of “The Chief” 135/95 (115/85)

50 II Unders

2 Rounds of “The Chief” 135/95 (115/85)

50 II Unders

3 Rounds of “The Chief” 135/95 (115/85)

50 II Unders

“The Chief”

3 Power Cleans

6 Push-ups

9 Air Squats
**Continue to add (1) Round Until time expires.. Score is total # of rounds of Chief plus any additional reps.

Friday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

8:00 Clock

2:00 Run/Row/Bike

Power Snatch (5×3)

Every 1:30 Building

Set 1-5 Warm Up

Set 6-10 3 Rep Max TnGo

Metcon (Time)

On 3:00 Running Clockx5

20/15 Cal

10 Deadlifts 245/165 185/125

10 Bar Over Burpees

Score is slowest Round

Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 Minute Bike/Row

Minute 1: Easy

Minute 2: Moderate

Minute 3: Faster

45 Seconds Each

Upper Back Foam Roll

Banded Pass Throughs

Banded Pull Aparts

Banded Y’s

Banded Face Pulls

Metcon (Time)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups/Core

16/12 Calorie Bike/Row

6 BB of Choice

Recovery WOD=No Score or post slowest round as score

Judge less, and practice more. That’s the secret sauce.

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up (10:00)

30 Seconds @ Each

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Wall Squats

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

Extended Warm Up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

For TIme

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

GS Box Jumps (24/20)

Kettlebell Swings (53/35)

RX+

Box Jump 30/24″

KBS 70/53 lb

C2B PU

Time Cap 25:00