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Tuesday

Crossfit NWA – CrossFit

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Warm-up

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Metcon (Time)

“Hellhole”

For Time:

50 Devil’s Press 45’s/35’s

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining

Rest 2:00 b/t sets

WORKOUT BRIEF

DESCRIPTION

This workout consists of 4 short and fast intervals

The first three intervals last for 2 minutes, with the final lasting 3 minutes

There is 2 minutes of rest between intervals

After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

Your workout will continue until you have finished 50 total Devil’s Press

As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

Record the total time (including rest) it takes to complete the 50 reps

If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

Thruster

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike

2:00

into

:30 @ each movement

Using light DB

Lunge + Twist

Romanian Deadlift (each leg)

Strict Press (each arm)

Goblet Squats

Pigeon Pose (each leg)

Dive Bombers

Pausing Jumping Squats

Strength/Skill

Stamina Squats

On the 1:30 x 10 Sets:

2 Front Squat

4 Back Squats

Sets 1-3 Warm Up

Sets 4-10 Barbell Loaded at 69% 1RM Front Squat
Complete 2 front squats rack and complete 4 back squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 l Power Clean and Jerk 155/105 (135/95)

1 Round of “Strict Cindy”

2 Power Clean and Jerk 155/105 (135/95) Round of “Strict Cindy”

3 Power Clean and Jerk 155/105 (135/95)



Add (1) Power Clean and Jerk Per Round

RX+ 185/135

Strict Cindy

5 strict Pull Ups

10 Push Ups

15 Air Squats

Scaled

3-5 Strict Pull Ups/Ring Row

10 Knee Push Ups

15 Air Squats

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Base Camp”

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk 50’s/35’s

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk 50’s/35’s

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk 50’s/35’s



Add (1) Dumbbell Power Clean and Jerk Per Round

Accessory Work

5 Sets:

8 Tempo Bench Press (5s negative only)

8 Tempo Double DB Bent Over Row (5s negative only)

Rest 1 Minute Between Sets

STIMULUS

DESCRIPTION

Todays Body Armor will target the upper body through a push and pull combination

Each round consists of 8 reps, using a tempo negative (5s down, regular speed up)

Tempo repetitions bring “time under tension”

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Skills & Drills

into

BB Warm Up

3-5 reps ea

Deadlifts

Hang Muscle Clean

Elbow Punches

Front Squats

Strict Presses

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

3 HSPU

6 Hang Power Cleans 135/96 (115/85)

9 Pull Ups

100m Sprint

Rest 30 between rounds

RX+ 155/105

Looking for movements to be completed UB at least for the for the first 8-10 min. With the built in rests, rounds should be sprints.

Subs

HSPU=1-2 abmats, DB S2OH

Hang Cleans= Modify loads

Pull Ups= Jumping, Banded, Ring Row

Sprint= Row 125m or 12/9 cals AB

Home WODS

Metcon (Time)

10 Rnds of

3 DBL DB Deadlifts

6 DBL DB Hang Power Cleans

9 DBL DB S2OH

100m Sprint

Rest :30

Choose a DB weight you can cycle through each round UB

Cash Out

Tabata :20/:10

8 intervals each *alternate back and forth

Up Downs

Sit Ups

Score as lowest # of reps completed

example

UD- 6,6,6,6,5,4,5,6 score is 4

SU- 9,9,9,8,9,7,6,7 score is 6

Post in WOD comments

Friday

Crossfit NWA – CrossFit

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Metcon (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute: 5 Burpees

Barbell: 75/55

Thursday

Crossfit NWA – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Reverse Psychology”

5 Rounds For Time:

30 Reverse Lunges

20 Shuttle Runs

10 Toes to Bar

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

30 Seconds Single Unders

30 Seconds Lateral Squats/Lunge

30 Seconds Active Spidermans

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers

30 Seconds II Unders/Attempts

30 Seconds Air Squats

30 Seconds Kip Swings

30 Seconds II Unders

30 Seconds Goblet Squats

30 Seconds Slow Burpees

Extended Warm Up

Barbell

3-5 reps each of

Deadlifts

Front Squats

Push Press

Thruster

Squat Clean Thruster

Clean and Jerk (15×1)

Clean and Jerk (

Minute 1: 1 Squat Clean and Jerk @ 68%

Minute 2: 1 Squat Clean and Jerk @ 72%

Minute 3: 1 Squat Clean and Jerk @ 76%

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk @ 72%

Minute 6: 1 Squat Clean and Jerk @ 76%

Minute 7: 1 Squat Clean and Jerk @ 80%

Minute 8: Rest

Minute 9: 1 Squat Clean and Jerk @ 76%

Minute 10: 1 Squat Clean and Jerk @ 80%

Minute 11: 1 Squat Clean and Jerk @ 84%

Minute 12:Rest

Minute 13-15 1 Clean & Jerk *athlete choice

*If you struggle with timing/ receiving bar in squat Power + Front Sqt

**Jerk is athlete choice Power/Split

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 C2B Pull Ups

12 Dumbbell Front Squats (45’s/35’s)

Rest 3 Minutes

AMRAP 4:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (45’s/35’s)

Rest 3 Minutes

AMRAP 3:

Buy-In: 75 Double Unders

Into Max Rounds:

6 Pull Ups

6 Dumbbell Clusters (45’s/35’s)

Home WODS

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (45’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (45’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (45’s/35’s)

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike

1:00 @ easy pace

1:00 @ Moderate

1:00 @ Moderate-Fast

into

:30 Lunge + Twist

:30 Core

:30 Plate Jump or Single Unders

:30 Step Ups

1:00 Hip Mobility R/L

1:00 Hip Mobility L/L

Back Squat (10x3x2x1)

Every 1:30 x 10 sets

Set 1 3 reps @ 60%

Set 2 2 reps. @ 65%

Set 3 1 rep @ 70%

Set 4 3 reps @ 70%

set 5 2 reps @ 75%

Set 6 1 rep @ 80%

Set 7 3 reps @ 80%

Set 8 2 reps @85%

Set 9 1 rep@ 90%

Set 10 1 rep @ 95%

Make adjustment to %’s as needed.

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

9 Up Downs

12 Single DB Step Ups 24/20 and 45/35

15 Air Squats

1 Hang Power Snatch 135/95 115/85 95/65

RX+155/105 50/40 Hang Squat Snatch

Modify as needed

**Hang Power Clean

Holding single DB any style. Shoulder, Front Rack, Suit Case

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

Run 200m

10 Up Downs

10 DB Step Ups

15 Air Squats

3 Power Snatch/Clean

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

5:00

1:00 Jumping Jax

1:00 BB/DB Slow Thrusters + Reach

:30 Sit Ups

1:00 BB Good Mornings or straight leg Deadlift

:30 Kip Swings/Pull Ups

1:00 Russian KB Swing

Equip Set Up and build to workout weights for weighted movements.

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Time Cap 40 min

Womens #

Thrusters 95

Deadlifts 165

KB 53

Scale Loads as needed.

5-7 Rnds of

7 DB Push Press or Push Ups

7 Thrusters

7 Knee Raises or Sit Ups

7 Deadlifts 185/125 155/105

7 Burpees/Up Downs

7 KBS 53/35 35/25

7 Ring Rows

Note

The Seven” also know as “The CIA Seven”, the workout is named in honor of seven CIA officers who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Like all of the hero workouts, “The Seven” is an incredibly tough test of strength and endurance. Consider scaling the weight and movements where required, based on your current level of progression for each movement.

Tips for “The Seven” WOD

Pace yourself. This is an endurance test.

Reduce the weight of the thrusters and deadlifts if they’re too heavy.

Scale as needed

OR

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here

Home WODS

Scroll through this list of Hero WODS and find one you have the right equipment for. To post you score go to performance history and add it there…

https://www.crossfit.com/heroes

Metcon (Time)

Home Hero
Post the hero workout and score. If AMRAP post in comments

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Skills and Drills

Metcon (AMRAP – Rounds)

Deck of Cards

AMRAPx25

Hearts – Burpees

Clubs – Single DB Power Snatch 45/35

Spades – Single DB Reverse Lunge

Diamonds – Box Jump Overs 24/20

Jokers – 4x100m Sprints (athletes alternate 100m

Aces -21 Reps

Kings -15 Reps

Queens – 14 Reps

Jacks – 13 Reps
Total # Of cards completed is score

Home WODS

Metcon (Time)

“Gone In 60 Seconds”

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

*On the Minute: 20 Double Unders

II’s should only take 10-15 seconds to complete.

STIMULUS

DESCRIPTION

Double unders at the top of every minute will interrupt your progress on this three round workout

Starting on the 0:00

and every minute thereafter, you’ll complete 20 double unders

With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can

After each set of double unders, pick up wherever you left off in the round

Your score is the total time it takes you to complete the 3 rounds

We expect this workout to take between 18-25 minutes to complete