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Friday

Crossfit NWA – CrossFit

Warm-up (No Measure)

2:00 Run/Row/Bike/Ski

15-20 Push-ups

100′ Walking Lunge

15-20 Sit-ups

100′ Farmers Carry (50’s/35’s)

20 Plate Jumps or 50 II Unders

:30 Ea leg Calf Stretch

10-15 OH Press & Hold (DB/KB/BB)

“Timed” 1 Round

“Jack”

Push Press

KBS

Box Jumps

Reset

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
M-115-53-24

W-85-24-20

Thursday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

()

Metcon (AMRAP – Reps)

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees
While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round

Your score today will be the lowest rounds of row calories + your lowest round of burpees

For Example:

If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30

If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27

Saturday

Crossfit NWA – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Paypal”

Teams of 3

AMRAP 25:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35’s/25’s)

50 Back Squats*

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)

Wednesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

9:00 (:30/:10)

Row/Bike

Lunge + Twist

BB Good Mornings

Row/Bike

Leg Swings

OH Plate Circles

Row/Bike

Arm Crosses

PVC/Band Lunge + Pass

Extended Warm Up

BB/PVC

5 Sn Grip Deadlifts

Hang Power Snatch

OHS

Sotts Press

3 Position Snatch

Snatch

Building

Set 1 (On the 0:00): 5 reps @60%

Set 2 (On the 2:00): 3 reps 70%

Set 3 (On the 4:00): 3 reps @78%

Set 4 (On the 6:00): 2 reps@85%

Set 5 (On the 8:00): 1 rep@ 90%

Set 6 (On the 9:00): 1 rep@93%

Set 7 (On the 10:00): 1 rep@95%

Set 8 (On the 11:00): 1 rep@97%

Set 9 (On the 12:00): 1 rep@100%

Set 10 (On the 13:00): 1 rep@ NEW 1 RM

Set 11 (On the 14:00):1 rep @ NEW 1 RM

POWER/SPLIT/SQUAT

Metcon (AMRAP – Reps)

“Red Rose”

On the 3:00 x4

25 Double Unders

3/2 Bar Muscle-ups

Max Squat Snatch 135/95 (115/85 95/65).

Rest 1:00 b/t rnds
Score is total number of snatches at the end

Sub s

Chest 2 Bar PU 1:1

Squat Clean

Tuesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 Minute Easy Row/Bike/Run

1 Round:

15 Jumping Air Squats

:30 Hollow Hold

:45 of Wall Sit

1 Minute Easy Row/Bike/Run

1 Round:

10 Slow Wall Squats (Therapy)

:30 Superman w Arm Rotation

:45 of Wall Sit

Barbell Warmup

Back Squats building

Back Squat (9-7-5-3-1-1-1-1-1-1-1)

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%

Today is the 4th iteration of these Back Squat waves

Increasing loads from last week, while maintaining the same exact rep scheme

Sets 1-4 are completed on the 2:00

Sets 5-11 are completed on the 1:00

On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week’s session went

Small increases each week add up quickly

The percentages here are based of your 5RM Back Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calories or 100 II Unders

30 Wallballs 20/14

30 Double Dumbbell Power Cleans 45/35 (35/25)

**Post cal or II’s in comments

*Pick a Dbl DB load you could cycle for 15 reps UB when fresh

Monday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 (increasing effort ea minute)

into :40/:20

Air Squats

Up Downs

Push Up to down dog

V Ups

Samsun Stretch

Slow Burpee

Air Squat :02 pause in bottom

Scorpion

BB Warm Up

Good Morning

Elbow Punches

Push Press

Front Squat

Thruster

Metcon (Time)

“Deadliest Catch”

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Bar Over Burpees

30/21 Calorie Row/Bike

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barb Over Burpees

30/21 Calorie Row/Bike

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Bar Over Burpees

RX+

“Black & Tan”

9 TTB

7 Lateral Barbell Burpees

5 Hang Squat Cleans 135/95

Time Cap 22:00

Friday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

then

1 Rounds

10 KB Push Press (5 ea arm)

10 H2H KBS

50′ SA KB OH Lunge (25′ ea arm)

20 Single Unders/II Unders

15 Sit Ups

BB Warm Up

5 BTN Press

5 BTN Press in 1/4 Sqt

5 OHS

5 Hang Muscle Snatch

5 Power Snatch

Strength/Skill

BB/Gymnastics

EMOMx 10 sets complete:

Snatch

Min 1-5 Pause/Positional Snatch

Min 6-10 Snatch climbing *Athlete Choice P/S/Sqt

Light to Moderate weight working skill/technique
https://www.youtube.com/watch?v=x9NBGvCqeT8&feature=youtu.be

OR

Metcon (AMRAP – Reps)

10:00 Burner

EMOMx10 (:40/:20)

Odd – Max Calories

Even- Max Up Downs

Metcon (Time)

Every 3:00 x 6

5 Devils Press 45/35 (40/30 35/25)

15 TTB (Knee Raises/Sit Ups)

30 II Unders

Post you slowest as score
Looking for youto have 1:00 +/- of rest each round

Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Walking In 25′ Increments

Quad Stretch

Knee to Chest

Cradle Stretch

Straight Leg Kicks

Side Lunges

Walking Samson Stretch

Walking Spidermans

Inchworms

In 50′ Increments

Side Shuffle (Each Way)

Karaoke (Each Way)

Skip For Height

Skip For Distance

High Knees

Butt Kickers

Bear Crawl

Reverse Bear Crawl

https://www.youtube.com/watch?v=YoFx6sgqerY&feature=youtu.be

Metcon (AMRAP – Rounds and Reps)

“Ground Ball”

AMRAP 18:

100′ Walking Lunge

1 Rope Climb

15 Slam Balls

1 Rope Climb

OR

Metcon (No Measure)

Optional Active Recovery

30 Minute Bike/Row

Every 5 Minutes:

5 Strict Pull-ups/Negative/Ring Row

10 Push-ups

15 Kettlebell Swings (53/35)

Wednesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:40/:20

Easy Row/Bike

BB Deadlift

Air Squats Banded

Banded Face Pulls

Moderate Row/Bike

BB HP Cleans + FS

Scorpions

Banded Pull Aparts

Faster Row/Bike

Slow Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (7 Rounds for reps)

On the Minute x 7:

Thrusters

Minute 1: 115/85 (95/65)

Minute 2: 135/95 (115/85)

Minute 3: 155/105 (135/95)

Minute 4: 155/105 (135/95)

Minute 5: 155/105 135/95)

Minute 6: 135/95 (115/85)

Minute 7: 115/85 (95/65)

Within each minute, you’ll complete one single “unbroken” set at the listed weight.

Once the bar hits the ground, you’ll rest until the next minute begins

In other words, there are a total of 7 sets across the EMOM, where you’ll push for MAX reps at each

Choose your weights based on the following recommendations:

1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh

2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh

3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh

Record your total reps at each barbell

Your score will be the sum total of all 7 rounds

Metcon (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Max Rounds of “”Macho Man”” 135/95 95/65 3.(115/85)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” 155/105 135/95 3.(115/85)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” 185/135 155/105 3.(115/85)

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The weights will slightly increase with each round (3 stays the same)/

Let’s choose our barbell weights based off the following recommendations:

1st Round: Lighter weight that athletes see themselves being able to complete around 6+ rounds (1 Round Every :30 Seconds)

2nd Round: Moderate weight that athletes see themselves being able to complete around 4+ rounds (1 Round Every :45 Seconds)

3rd Round: Moderately Heavy weight that athletes see themselves being able to complete around 3+ rounds (1 Round Every Minute)

Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

:30 / :10

Easy Bike/Row

Single Unders

Knuckle Drags (Alternating)

AbMat Sit-ups (No Arms) or w PVC

Moderate Bike/Row

Single Unders

Box Step Ups

DB Good Morning

Faster Bike/Row

Single Unders

Higher Box Step Ups

AbMat Sit-ups (With Arms)

Deadlift (5×5)

On a 12:00 running clock Build to a heavy set of 5. Start Light Build. Once at a heavy load then 5×5

Metcon (Time)

Long Haul

2 Rounds:

10 Burpees

20 Push Presses 115/85 (95/65)

30 Single Dumbbell Box Step-ups

40 II Unders

50/40 Calorie Row/Bike or 800m Run

Box: 24/20

Dumbbell: 45/35

Time Cap 20:00