Crossfit NWA – CrossFit


Warm-up (No Measure)

TABATA X4 EA :20/:10

Jumping Jacks

DB Alt Deadlift b/t feet

Inch Worm

OH Press

Light 200-300m Jog

Zoom Classes 8:30, 12:00. 5:15pm

Metcon (3 Rounds for time)

“Mashed Potatoes”

On the 0:00…

5 Rounds of

5 Up Downs

10 Push UP

15 Air Squats

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of

5 Up Downs

10 Push UP

15 Air Squats

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of 5 Up Downs

10 Push UP

15 Air Squats

30 Alternating Single Arm Squat Clean Thrusters


This 3 part workout is scored separately, with the score being the sum of all three parts

Enter your 3 times and WODify will add them up for you

Choose weights and variations that enable you to complete each part in 5-7 minutes

You will rest the remainder of the 8 minutes until the next part begins

Each part begins on the 8 (0:00, 8:00, 16:00)

With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort

With rest built-in, let’s shoot for really large sets on the dumbbell movements

Power Cleans and squat clean thrusters will alternate each rep


Snatch Pull Complex

On the 2:00 x 5 Sets:

1 Pausing Snatch Deadlift

1 High Hang Snatch Pull (pockets)

1 Hang Snatch Pull (knees)

1 Snatch Pull (floor)

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Set #3 – 60% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 70% of 1RM Snatch



Four rep complex

Pause for (1)s at knees and pockets on the Pausing Snatch Deadlift

Focus here is on bar positioning in relation to the body

A vertical bar path is the aim

We move the body around the bar, not the opposite

A “pull” finishes with a big shrug at the top, but long arms

Click Here for a Complex Demo

Metcon (Time)

Snake Bite


Squat Snatches (95/65)

Chest to Bar Pull-ups





“Snake Bite” is a CompTrain Benchmark workout last completed on 9.30.19

This higher skilled couplet workout should take between 5-12 minutes to complete


Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh

Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh

Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions



Metcon (No Measure)

10 AIr Squats with roll of TP on your head. Must be outside in drive.
Must be videod and posted on community page or IG