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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

Saturday

Crossfit NWA – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Team Barbara”

In Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

10 Ground to Overhead 135/95 )115/85)

Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Run/Row/Bike

then

:30/:10

Active Spiderman

Hip Mobility L/L

Lunge + PVC Pass Throughs

Inchworm to Push-ups

Hip Mobility R/L

PVC Straight Leg Swings (15 Seconds Each Side)

Push-up to Down Dog

Wall Air Squats

PVC Overhead Squats

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

Set #1 (On the 0:00) – 9 Reps @ 77%

Set #2 (On the 2:00)- 7 Reps @ 84%

Set #3 (On the 4:00) – 5 Reps @ 91%

Set #4 (On the 6:00) – 3 Reps @ 96%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 105-106%

Set #8 (On the 11:00) – 1 Rep @ 105-106%

Set #9 (On the 12:00) – 1 Rep @ 105-106%

Set #10 (On the 13:00) – 1 Rep @ 105-106%

Set #11 (On the 14:00) – 1 Rep @ 105-106%

* Sets 1-4 completed “On the 2:00”

* Sets 5-11 completed “On the 1:00”

* Percentages Based on 5RM Back Squat

Metcon (Time)

“Foot Locker”

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

**Sub Power Clean & FS

Time Cap -18:00

Friday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30 on / :10 off

Plate Lateral Squats

Glute Bridges

Hollow Hold

Air Squats

Plate Counterbalance Squats

Single Leg Glute Bridges (30 Seconds Each)

Arch Hold

Air Squats

Plate Ground to Overhead

Glute Bridge Walkouts

Shoulder Taps

Air Squats

BB Warm Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

“Complex Fran”

For Time:

6/4 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters 115/85 (95/65)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters 115/85 (95/65)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters 115/85 (95/65)

Time cap 20:00
6 C2B PU

9 Pull Up

12 Ring Row

95/65 (75/55)

6 Negatives

9 Jumping Pull Ups

12 Ring Rows

Tuesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds: :40/:20

Row/Bike

PVC Pass Throughs

Single Arm Dumbbell Strict Press (20 Seconds Each)

Push Ups

Alternating Box Step-ups (R1 No DB, R2 w LW DB,

**Performed With Light Dumbbell

C. STRENGTH / GYMNASTICS

Tabata Intervals 4 ea of:

Strict Pull-ups

Calories

DB Bench Press * athlete choice 3-5 reps per set.

Calories

Metcon (AMRAP – Rounds and Reps)

“Venti”

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Alternating Dumbbell Power Snatches (45/35)

20 GS Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (45/35) *Alternating every 5 reps

20/15 Calorie Row

Saurday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm Up 10:00

:40/:20

Station 1: Easy Row

Station 2: Active Spidermans

Station 3: Barbell Good Mornings

Station 1: Moderate Row

Station 2: Mountain Climbers

Station 3: Barbell Romanian Deadlifts

Station 1: Faster Row

Station 2: Slow Burpees

Station 3: Barbell Deadlifts

Metcon (4 Rounds for reps)

“Dead Sea”

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts 225/155 (185/135)

No Rest Between Rounds