(479) 644-8108

Thursday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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ROMWOD

Active Recovery

Metcon (No Measure)

OPTIONAL ACTIVE RECOVERY

4-3-2-1

Minute Bike

Minute Row

1 Round of:

5 Push-ups

10 Air Squats

15 AbMat Sit-ups

*The workout flow has you begin with 4 minutes on the bike followed by 4 minutes on the rower. You will then perform one round of the push-up, air squat and sit-up triplet. Repeat this flow for the remaining minutes listed.

Home WODS

Metcon (AMRAP – Reps)

“Strict Press Lynne”

5 Rounds:

Max Unbroken Strict Presses (95/65)

Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

WORKOUT BRIEF

DESCRIPTION

Today’s workout is a spin on the benchmark workout “Lynne”

The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups

You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups

There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next

Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round

Record total reps [strict press + strict pull-ups] for each round

Your final score is the sum total of your 5 rounds

Wednesday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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Strength/Skill

Sager Complex (10-12×1 )

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

1 Push Jerk

1 Split Jerk
During this complex ALL athletes will start at a designated weight. Lifts 1 -5 you will increase increments of 10#. Min 6 until completion you will climb by increments of 5

until you reach failure.

1. 95/65

2. 75/55

3. 65/45

Metcon (Time)

“Battleship”

5 Rounds For Time:

10 Front Squats 165/115 145/105

15/12 Calorie Row 20/15 Bike or 200m Run

15:00 Cap

Monday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:30/:10

Slow Air Squats

Hollow Holds

Glute Bridge R/L

Glute Bridge L/L

into

BB Warm Up

3-5 reps of

Hang Power Cleans

Front Squats

Push Press

Thruster

Sqt Clean Thruster

Strength

Squat Clean Thruster (2-2-1-1-1)

Every 1:30 building to a heavy single. Multiples should be TnGo

Set 1 Warm Up

Set 2

Warm Up

Set 3

Warm Up

Set 4 2 reps

Set 5 2 reps

Set 6 1 rep @ 90%

Set 7 1 rep @95%

Set 8 1 rep @100%

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 18:

6/4 Bar Muscle-ups

9 Push Presses 135/95 (115/85)

15 Deadlifts 135/95 (115/85)

21 Wallballs (20/14) @10′

Subs

6 Strict PU, 8 C2B, or 12 Pull Ups

WORKOUT

DESCRIPTION

Combining gymnastics and weightlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 20:

6 Strict Pull-Ups

9 Double Dumbbell Push Presses (50’s/35’s)

15 Double Dumbbell Deadlifts (50’s/35’s)

21 Jumping Air Squats

WORKOUT BRIEF

DESCRIPTION

Combining gymnastics and weightlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

Tuesday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata 20/10 x4 each

1. Shuttle Runs

2. Plate Jumps/Single Unders/II Unders

3. Lunge + Banded Pass Through

4. Plank Hold/HS Hold /HS Walk Practice

Metcon (Time)

“Underground”

For Time

150 Double Unders,

50 Sit-ups

25 Handstand Push-ups

120 Double Unders,

25 TTB

20 Handstand Push-ups

90 Double Unders,

30 Sit-ups

15 Handstand Push-ups

60 Double Unders,

20 TTB

10 Handstand Push-ups

30 Double Unders,

10 Sit-ups

5 Handstand Push-ups

**Every 3 Minutes Starting at 0:00]: Run 200m or 15/12 cal

30:00 Time Cap

Beginner-Intermediate

150-250 Singles

35 Sit Ups

15-20 HR Push Ups

80-160 Singles

15-20 Knees Raises or V Ups

10-15 HR Push Ups

60-120 Singles

15-25 Sit Ups

5-10 HR Push Ups

30-60 Singles

5-10 HR Push Ups

**Run 100m or 9/7 cal

If you hit the cap, your score 30 + 1 second per unfinished reps of metcon not including run

Home WODS

Metcon (Time)

“Underground”

For Time:

100 DU, 50 Sit-Ups, 25 Hand-Release Pushups

80 DU, 40 Sit-Ups, 20 Hand-Release Pushups

60 DU, 30 Sit-Ups, 15 Hand-Release Pushups

40 DU, 20 Sit-Ups, 10 Hand-Release Pushups

20 DU, 10 Sit-Ups, 5 Hand-Release Pushups

*On the 0, and every 3:00 thereafter:

200m Run

30:00 Cap

WORKOUT BRIEF

DESCRIPTION

The 200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

Every 3 minutes [starting at 0:00] you’ll complete a 200m run

With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout

This should work out to roughly 1 minute of running and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups

After coming back from the run, you’ll pick up wherever you left off in the workout

Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
We’ll cap this workout at 30 minutes

If you hit the cap, put 30:00 as your score and note total completed reps

Extra Credit

Body Armor

3 Sets:

7 Bottom Range Dumbbell Bench Press

7 Top Range Dumbbell Bench Press

7 Full Range Dumbbell Bench Press

Rest as needed between.

STIMULUS

DESCRIPTION

Today’s focuses on our pressing capacity

With 21 reps per set, we have three ranges of motion

7 reps the extension to halfway

7 reps from halfway to chest contact

7 full range reps

Complete all 21 reps and that is a single set

Rest as needed between sets.

Friday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:30 Slow Air Squats

:30 Hip Mobility R/L

:30 Slow Air Squats

:30 Hip Mobility L/L

:30 Single Unders

:30 Suoermans w Rotations

:30 II Unders

BB Warm Up

Hang Muscle Snatch

BTN Push Press

OHS/Lunge

Thruster

Back Squats (3-6-12)

Back Squat “3-6-12”

3 Reps @ 100% of 10RM Back Squat

6 Reps @ 93% of 10RM Back Squat

12 Reps @ 85% of 10RM Back Squat

STIMULUS

DESCRIPTION

We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets

The percentages are based off your 10RM Back Squat

We completed a 10RM Back Squat test recently on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets
On a 12:00 minute running clock. First s3-4 sets are warm up before going into your sets.

Set 1 2:00 Warm Up (Suggested 7 reps)

Set 2 2:00 Warm Up (Suggested 5 reps )

Set 3 2:00 Warm UP (Suggested 3 reps @ 90%)

Set 4 First set 2:00 3 reps

Set 5 Second set 2:00 6 reps

Set 6 Final set 2:00 12 reps

Metcon (Time)

“Red Zone”

Buy In/Out 100 II unders

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)

STIMULUS

DESCRIPTION

This barbell couplet alternates between a total body pull and a total body press

The weight is designed to be very light

You should be able to complete 30+ reps at each movement when fresh

Use one weight for both barbell movements

The rep scheme goes “down and back” for a total of 138 reps

Choose weights that allow you to complete the work in 12-15 minutes

Home WODS

Metcon (Time)

“Red Zone”

30-20-10-20-30:

Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)

WORKOUT OVERVIEW

Video

WORKOUT BRIEF

DESCRIPTION

Today’s couplet workout is all about weightlifting, as we alternate between 2 single dumbbell movements

The rep scheme works down from 30-10 and then back up to 30

The workout flows like this:

30 Single Dumbbell Hang Power Snatches

30 Single Dumbbell Thrusters

20 Single Dumbbell Hang Power Snatches

20 Single Dumbbell Thrusters

10 Single Dumbbell Hang Power Snatches

10 Single Dumbbell Thrusters

20 Single Dumbbell Hang Power Snatches

20 Single Dumbbell Thrusters

30 Single Dumbbell Hang Power Snatches

30 Single Dumbbell Thrusters

Within the workout, we’ll alternate arms every 5 reps

Choose one light-moderate dumbbell for both movements based on the movement that is more challenging for you

This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement

Since this workout has fairly high reps [220] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options

You can expect this workout to take between [10-18] minutes to complete

Saturday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 at each :10 rest

Cal Row/Bike/Shuttle Run

Core :30 Sit Ups

:30 Supermans

1:00 Cal Row/Bike/Run

:30 R/L Swings

:30 L/L Swings

1:00 Cal Row/Bike/Shuttle Run

:30 *DB Plank Row R/A

:30 *DB Plank Row L/A

*Light DB

Set Up

BB Warm Up

Metcon (AMRAP – Rounds and Reps)

“Mind Scrambler”

AMRAP 20:

7 Power Cleans 135/95 (115/85 95/65)

7 Burpees

200 Meter Run

7 Pull Ups

STIMULUS

DESCRIPTION

This simple triplet will build raw work capacity, as the movements are all relatively simple

Choose weights and variations that allow you to complete 7+ rounds today

This works out to a round every 3:00

Home WODS

Metcon (AMRAP – Rounds and Reps)

Mind Eraser”

AMRAP 20:

7 Double Dumbbell Power Cleans (50’s/35’s)

7 Burpees

200 Meter Run

WORKOUT BRIEF

DESCRIPTION

Today, we’ll complete the double dumbbell power clean version of the workout

This simple triplet will build raw work capacity, as the movements are all relatively simple with low reps

Choose weights and variations that allow you to complete 8+ rounds today

This works out to a round every 2:30

Cash Out

Capacity Builder

4 Rounds:

AMRAP 1:30

20 Sit-ups or :30 plank then

Max Strict Handstand Push-ups or Hand Release Push Ups

Rest 30 Seconds Between Sets

Thursday

Crossfit NWA – CrossFit

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Metcon (AMRAP – Rounds and Reps)

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“Onside Kick”

AMRAP 16:

3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl or HSW

6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl or HSW

9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl or HSW



[Add 3 Toes to Bar Each Round]

WORKOUT OVERVIEW

Video

WORKOUT BRIEF

DESCRIPTION

Todays triplet workout has a bodyweight focus and targets the core, shoulders, and legs

While the lunges and

bear crawl.HSW distances remain at 50 feet, the toes to bar will climb by 3 reps each round

Your score at the end of the 16 minutes is total rounds + reps

For Example: If you finish the round that began with 18 toes to bar and complete 3 toes to bar into the round of 21, your score would be 18+3

Only count fully completed 50 foot distances towards your score [count as 50 reps]
You can expect to get either to or through the round of 18 toes to bar at the end of 16 minutes

ROMWOD

Upper Body

1. Puppy Pose: 1 Minute

Click Here https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

2. Shoulder to Floor: 1 Minute Each Side

Click Here https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

3. Wrist Stretches: 1 Minute

Click Here https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Lower Body

1. Couch Stretch: 2 Minutes Each Side

Click Here https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be

2. Pigeon Pose: 2 Minutes Each Side

Click Here https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be

3. Butterfly: 90 Seconds

Click Here https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

4. Pike: 1 Minute

Click Here https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

5. Straddle: 1 Minute

Click Here https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

6. Kneeling Split: 1 Minute

Click Here https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

Wednesday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

:30/:10 Each

Active Spidermans

Single Arm Dumbbell Z-Press (Right)

Single Arm Dumbbell Z-Press (Left)

Mountain Climbers

Single Arm & Leg Romanian Deadlift (Left)

Slow Burpees

Single Arm & Leg Romanian Deadlift (Right)

Lateral Hops Over Dumbbell

Single Dumbbell Strict Press (Holding Both Heads)

Performed With Single Light Dumbbell

Strength/Skill

Clean & Jerk Skill

Complex A

Clean and Jerk Technique [On the 0:00]
On the 1:30 x 5 Sets:

2 Hang Power Cleans

1 Squat Cleans

1 Push Jerk

1 Split Jerk

Set 1: 30% of 1RM Clean and Jerk

Set 2: 34% of 1RM Clean and Jerk

Sets 3-5: 38-46% of 1RM Clean and Jerk

Clean & Jerk Skill B

Complex B

On the 1:30 x 7 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

Set 1: 65% of 1RM Clean and Jerk

Set 2: 70% of 1RM Clean and Jerk

Sets 3-5: 75% of 1RM Clean and Jerk

Sets 6&7: 1 Clean & Jerk 90%+/- athlete choice

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]
1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks 95/65 (75/55)

[On the 5:00]
2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks 95/65 (75/55)

[On the 10:00]
3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks 95/65 (75/55)

Modify reps as needed to ensure at least 1:00 rest interval.

Scaled/Modified

1 round

20 Burpees

20 DB C&J

2 rounds

15 Burpees

15 DB C&J

3 rounds

10 Burpees

10 DB C&J
Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps.

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

Home WODS

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]
1 Round:

30 Lateral Dumbbell Burpees

30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:

15 Lateral Dumbbell Burpees

15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:

10 Lateral Dumbbell Burpees

10 Single Dumbbell Hang Clean and Jerks (50/35)
Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps at each movement

You’ll work through the listed reps and rest with whatever time remain until the next window

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

then

Skill & Drills

High Knee Karaoke

Figure 4 Stretch

Knee to Chest

Cradle Stretch

Walking Samson

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Heel Walk

Toe Walk

Set Up

Metcon (Time)

“Hot Route”

For Time:

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

30 Alternating Pistols

7 Devil’s Press (45/35’s)

RX+ Heavier DB than RX

70/55, 65/50

SUBS

**Should take less than 9min

1 MILE RUN

2k Row

4k Bike Erg

1,600 Meter Ski Erg

100/75 Calorie Assault or Echo Bike

30 Pistols = 50 Air Squats

Scale loads as needed
Todays heavy and high skill workout begins with a buy-in 1 mile run, the simplest movement of the 4

Once you finish the run, you’ll immediately transition to the 3 round triplet

Your score is the total time it takes you to complete the 1 mile run + 3 rounds of work

Choose weights and variations that allow you to complete this workout in less than 25 minutes

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)

Extra Credit

Gymnastic Capacity

21-18-15-12-9:

Kettlebell Swings (53/35)

Kipping Handstand Push-ups or

After Each Round: 50′ Handstand Walk

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Slow Air Squat

Hip Mobility R/L

Slow Air Squat

Hip Mobility L/L

Dive Bombers

Strength

Front Squat (10-8-6-4-2)

Front Squat “10-8-6-4-2”

On the 2:00 x 5 Sets:

Set 1: 10 Reps @ 60%

Set 2: 8 Reps @ 65%

Set 3: 6 Reps @ 70%

Set 4: 4 Reps @ 77%

Set 5: 2 Reps @ 85%

Based off of 1RM Front Squat

@ Go – Warm Up

@ 1:00 Warm Up

@ 2:00 10 rep

@ 4:00 8 rep

@ 6:00 6 rep

@ 8:00 4 rep

@ 10:00 2 rep

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

MOVEMENT PREP

Warmup Set

Take 2-3 Sets to Build to Opening 60%

Metcon (2 Rounds for reps)

“7-on-7”

AMRAP 7:

6 C2B Pull-ups

8 Double Dumbbell Step Back Lunges (45’s/35’s)

12 Push Ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

6 C2B Pull-ups

8 Single Dumbbell Step Back Lunges (45/35)

12 Push Ups

16 AbMat Sit-ups

RX+

6/4 BMU

BB Front Squats R1 185/125 R2 135/95

15/12 Calories

TTB

Modify/Scale

4 Pull Ups/ Ring Rows

8 DBL DB Rev Lunge

10 Push Ups

12 AB Mat Sit Ups
This two part workout features gymnastics and weightlifting components

The reps stay the same in the second AMRAP 7, but the step back lunge weight will decrease

This 50% drop in weight is designed to allow you to complete a similar amount of work despite the fatigue

Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts

Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP

Home WODS

Metcon (2 Rounds for reps)

“7-on-7”

AMRAP 7:

4 Strict Pull-ups or 2/2 Bent Over Rows

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups