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Wednesday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

8:30 and 12:00 On Line Session

Metcon (5 Rounds for reps)

“Kansas City”

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3 Minutes:

6 Burpees

8 Alternating Single Arm Squat Cleans

100 m Shuttle Sprint or 10 Over and Back DB Hops.

Over and Back = 1 rep. Choose either run or hops on here. This should only take about :15-:20

STIMULUS

3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops/Run

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top

The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep

We will alternate hands after every rep

For each lateral Db hop, over and back will count as 1 rep

Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and WODify will add them together for a sum total

5:15 On Line Session

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

21/15 Calories / Run 300m

15 Toes to Bar/ Sit Ups

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calories/Run 300m

15 Toes to Bar/Sit Ups

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calories/Run 300m

15 Toes to Bar/Sit Ups

9 Front Squats (185/135)

STIMULUS

GENERAL

5 minutes on and 5 minutes off in these fast paced intervals

The calories and toes to bar will remain the same throughout, while the front squat reps will decrease

As the reps decrease, the load will increase

Since these are 5 minute AMRAPs, you’ll move back to the cal if you finish the front squats

The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes

Your score is the lowest rounds and reps total of the three intervals

Tuesday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

ACTIVATION

300-200-100-50

Meter Run

After Each Run:

5 Burpees

10 Slow Air Squats

10 Banded Good Mornings (if no band use BB if no BB use a heavy Backpack)

Barbell Warmup

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

8:30 and 12:00 On Line Session

Metcon (Time)

Home WOD

“Kelly’s House”

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters or Wallballs

30 Lateral Hops over DB or 15 Box Jumps 24/20

STIMULUS

In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters

Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell * See movement video*

Choose a weight that will allow for thrusters to be completed in 1-2 sets

5:15 On Line Session

Metcon (Time)

Full Disclosure

“Go Fish”

1,000 Meter Row/800m Run

Directly into…

3 Rounds:

21 Deadlifts 135/95 (115/85)

15 Lateral Barbell Burpees

9 Push Jerks 135/95 115/85)

STIMULUS

GENERAL

The 1,000 meter row serves as a buy-in to the 3 round triplet that follows

This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters

Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9

We expect this workout to take 12-20 minutes to complete

Strength

Deadlift (EMOMx1-3 reps)

If you have some weights at home Get some deadlifts in..

Heavy

1 rep EMOM

Limited /Light Weight

3 Reps

Sets 1-5 Warm Up/Buiild

Sets 6-10 Target Load

Monday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike

5:00

2:00 Easy into Moderate pace

Jumpin Jacks

Calf Stretch

Air Squat

Up Downs

Pausing Back Squat

Pausing Back Squat

OTM x 10:

1 Pause Back Squat*

One second pause at:

Going Down at Parallel

Absolute Bottom of Squat

Going Up at Parallel

STIMULUS

Working a Pause Back Squat today with 3 separate pauses

Movement Order: You’ll squat to parallel, squat to full depth, return to parallel, then stand to full extension

There are pauses built in at three locations:

Pause for 1 second at parallel on the way down

Pause for 1 second at full depth

Pause for 1 second at parallel on the way up

Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat

These 10 reps are on the clock, starting at the top of each minute

See below for a demo video ”

https://youtu.be/M9j-bjooDHQ

1 Pause Back Squat*

One second pause at:

Going Down at Parallel

Absolute Bottom of Squat

Going Up at Parallel

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders/80 Singles/or 40 Dots

20 Burpees/Up Downs

40 Double-Unders

STIMULUS

Looking to complete 5+ rounds in this 15 minute AMRAP

Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to complete the double unders unbroken

Metcon (Time)

“Layup”

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups

Directly into…

5-10-15-20-25:

*KBS (53/35)

**Wallballs (20/14)

*Ise DB hold end

**Use DB Goblet Sqt + into PP

STIMULUS

GENERAL

We’ll transition from a descending rep scheme workout right into an ascending rep scheme workout

The first part may look familiar, as it is the benchmark workout “Annie”

This all bodyweight couplet opens up for the all weightlifting couplet that follows

There is no rest between the two workouts, as you’ll move directly into the swings and wallballs

Your score is the total time it takes to complete both parts

We expect this workout to take around 15-20 minutes to complete

Saturday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches

Jokers – 400m Run

Free Deck of Cards APP

https://www.youtube.com/watch?

v=WUTzoxCdF20&feature=youtu.be

If you wanna create your own DOC wod with the equipment you have, make changes as needed…

HAVE GREAT SATURDAY

Friday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

WARM-UP

3 Sets

1 Minute Jog In Place

10 DB Swings ( eye level)

15 AbMat Sit-ups

20 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (5 Rounds for time)

HOME #1 (Limited)

“SeaWorld”

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ

400m Run

100m Single DB Farmer Carry

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

STIMULUS

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

The movement will move to the shoulder and then finish over head

Record all five times to gauge pacing

Metcon (5 Rounds for time)

HOME WOD #2 (No Equip)

“SeaWorld” (No Equipment Version):

On the 5:00 x 6 Rounds:

Wearing Back Pack:

15 Pushups

15m Walking Lunge

400m Run

STIMULUS

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

Record all five times to gauge pacing

Metcon (Time)

HOME WOD#3 (Full Disclosure)

“SeaWorld”

3 Rounds For Time: (30 Minute Time Cap):

25 Power Snatches 75/55

10 Power Clean and Jerks*

1,000 Meter Row/800m Run

Clean & Jerk loads

Round 1: 135/95

Round 2: 155/105

Round 3: 185/135

*This wod calls for 2 barbells. If you only have one BB use 45/35 lb DB and do alternating DB Snatch

POWER SNATCH

We’ll have two separate barbells for today’s workout: one for the light power snatches and one for the increasing weight clean and jerks

The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh

CLEAN AND JERKS

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

1st Bar: A light-moderate weight that you could complete in sets of 1-5 within the workout

2nd Bar: A moderate weight that you could complete in sets of 1-3 within the workout

3rd Bar: A moderately heavy weight that will be complete as singles during the workout

Change out the weights after finishing the 10 reps

Thursday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

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8:30 and 12:00 On Line Session

Metcon (AMRAP – Rounds and Reps)

“Cindu”

AMRAP 20:

5 Strict Pull-Ups or 5/5 Bent Over Rows

10 Pushups

15 Air Squats

30 Double-Unders

Stimulus

“Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning

Let’s break these up in a way that you would if you were completing 15 rounds for time

The big things to consider are the upper body movements

The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout

If you need a quick break here, think about going 3-2

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

The air squats help you pace out workout and provide a break for the upper half

Move at a pace through those that allows you to thrive on the upper body movements

Choose rep number or variation that allows double unders to be completed in 1 set

Metcon (AMRAP – Rounds and Reps)

“Cindu” (No Equipment Version)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)

Stimulus

“Cindu” alternates between upper body pull, and upper body push, lower body push

Let’s break these up in a way that you would if you were completing 20 rounds for time

The big things to consider are the upper body movements

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

For the air squats hops let’s jump laterally over our odd-object

Move at a pace through those that allows you to thrive on the upper body movements

Movement Videos

https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

5:15 On Line Session

Metcon (3 Rounds for reps)

“Loose Cannon”

3 Rounds For Total Reps:

3 Minute Calorie Row

2 Minute Calorie Bike

1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds

Subs

10m Shuttle Runs

Dubs

Box Jumps

If you do not have a rower or bike sub out with 2 of the above movements.

example

3min 10m Shuttle Runs

2 Min Box Jumps or Dubs

1 min Sit Ups

rest 2:00

Repeat 2. ore times

Wednesday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Warm-Up

2-3 Sets

10 Knuckle Drags

10 Glute Bridges

10 Air Squats

10 Lunge + Twist

Metcon (3 Rounds for time)

“Three-Peat”

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Single Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.

Stimulus

We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Score will be 3 separate times, Wodify will add them together for total time of completion

Movement Videos

Metcon (3 Rounds for time)

“Three-Peat” (No Equipment Version)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Odd-Object Ground-to-Overhead (DB/Sandbag/Backpack/Plate

https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

B. On the 7:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Odd-Object Step-Ups

https://www.youtube.com/watch?v=5sInLjAAPh4&feature=youtu.be

C. On the 14:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Odd-Object Thrusters

https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Stimulus

We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Score will be 3 separate times, Wodify will add them together for total time of completion

Metcon (Time)

Full Disclosure (full home gym)

“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/85)

30 Toes to Bar

30 Push Press (115/85)

30 Deadlifts (115/85)

30 Wallballs (20/14)

30 Burpees

30 Double Unders

Tuesday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Warm-Up

EMOM 12:

Minute 1: :30 Jump Rope

:30 Calf Stretch

Minute 2: :40 weighted Good Morning + Squat

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers

https://www.youtube.com/watch?v=SrM4_RvFQf8

Metcon (Time)

“Gravity”

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Sub

Reg Burpees or up Down

Stimulus

5 rounds for time for this longer conditioning piece

Choose a double under number or variation that you can complete in no more then 2 sets each round

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Metcon (Time)

“Gravity” (No Equipment Version)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Sub

Reg Burpee or Up Down

Stimulus

5 rounds for time for this longer conditioning piece

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Movement Videos

Dot Hops https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be

Reverse Burpees https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Metcon (3 Rounds for reps)

Full Set Up

Trip Advisor

AMRAP 5:

Buy-In: 45/30 Calorie Bike/Row

Into Max Rounds

9 Power Cleans (95/65)

21 Double-Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Bike/Row

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Bike/Row

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

Skill

50 HSPU For Time

Strict Handstand Push-ups (On the 0:00…)

For Time:

50 Strict Handstand Push-ups

5 Minute Time Cap. This is a repeat from the start of the training cycle.

STIMULUS

GENERAL

Retesting a baseline from the start of “Grunt Work”

The first two pieces today are all to be performed on a running clock

We have from the 0:00 – 5:00 for the strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00

While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap

If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame

SUBS

Strict Handstand Push-ups

Reduce Reps

Max Reps in 5 Minutes

Double Dumbbell Strict Press

Feet on Box (Reduces Weight Being Pressed)

Monday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm-up

For Quality:

2 Inchworms

2 Up Downs

2 Jumpn Squats

4 Inchworms

4 Up Downs

4 Jumpn Squats

6 Inchworms

6 Up Downs

6 Jumpn Squats

Back Squat

Build to a heavy set of 5

or

Every 1:30 complete 10 DB Squats x 5 sets

Metcon (Time)

“Simple Plan”

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row or 200m Run

Metcon (AMRAP – Rounds)

“Cairo”

Ascending Ladder for 15:00:

2 Strict Pull-Ups or DB Bent Over Rows or some type pulling

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

https://www.youtube.com/watch?v=c-_Gw_BC-RI&feature=youtu.be

*Athlete’s choice on when to alternate hands on the single arm cleans.

Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Athlete’s choice on when to alternate hands on the single arm cleans.

Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns

We want planned breaks here, and not to get forced into long breaks

Metcon (AMRAP – Rounds and Reps)

Athletes Notes

“Cairo” (Little or No Equipment Version):

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder (MB or DB)

2 Odd-Object Goblet Squats (MB/DB)

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

We want planned breaks here, and not to get forced into long breaks

Thursday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30 Seconds @ EAch

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side) Video

Glute Bridge Walkouts

Air Squats

Front Plank

Alternating Bird Dogs https://www.youtube.com/watch?v=yS3FoUwVV5E&feature=youtu.be

Shoulder Taps

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

Metcon (3 Rounds for reps)

“Caesar’s Palace” (Team Version)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

Scoring: Reps

Complete in any order

Team of 2

35 Reps of Each

Solo

20 Reps of Each

Metcon (AMRAP – Reps)

At Home

“Palace”

AMRAP 6:

2 Single DBorKB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

*if you do not have jump rope jump lateral over small object

*If no DB or KB use odd object ie gallon of milk

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

Stimulus

Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 power snatches + 20 DU, and completed 6 more power snatches by the time cap, your score is 12 + 6

DB Power Snatches will be alternating each rep

Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken

Shoot for unbroken sets on the double unders

Consistency will beat speed out of the gates