(479) 644-8108

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.
Afternoon Schedule the week of 7/27-7/31
3:45, 4:45. and 5:45

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Dive Bombers

Flag Pole Stretches

Alt Box Step Ups

Slow Burpees

DB OH Lunge (:20 R/A:20 L/A)

Press Complex (5 working sets )

Complex:

2 Push Presses

3 Push Jerks

Set1-3 Warm Up Sets

4-8 Working sets building
These 5 reps are meant to be completed unbroken

Take the bar out of a rack

Note that there is no re-bend of the knees in the push press after driving the bar overhead

Record the heaviest unbroken complex as your final score

Metcon (Time)

15-12-9:

Push Press (115/85)

Dumbbell Box Step-Overs (45/35) (24″/20″)

Directly Into…

15-12-9:

Push Jerks (115/85)

Box Jump Overs (24″/20″)

RX+

Push Press 135/95

DB Box 70/50

Push Jerk 155/105

Box Jump Overs 30/24

Time Cap 15:00

Home WODS

DB Complex (5 sets )

3 Push Press + 5 Push Jerks
Depending on the DB loads you have adjust as needed. Complex should be challenging

Metcon (Time)

15 Double DB PP, 150′ Walking Lunge (unloaded)

12 Double DB PP, 100′ Walking Lunge (unloaded)

9 Double DB PP, 50′ Walking Lunge (unloaded)

.. Directly into…

15 Double DB PJ, 15 Over-and-Back DB Hops

12 Double DB PJ, 12 Over-and-Back DB Hops

9 Double DB PJ, 9 Over-and-Back DB Hops

Rx – 50’s/35’s

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.
Afternoon Schedule the week of 7/27-7/31
3:45, 4:45. and 5:45

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00

Rower/Bike Shuttle Run

BB Warm Up

5 Good Mornings

5 Hang Power Cleans

5 Presses

5 Jerks

3 3 Pos Clean + 1 Jerk

Extended Warm Up

5:00

Clean & Jerk warm up

Build up to starting load

Metcon (AMRAP – Reps)

Mayhem Qual #3

0:00-5:00

30 Clean & Jerks 115/85

5:00-10:00

30 Clean & Jerks 135/95

10:00-15:00

Max Clean & Jerks 185/125

RX+

135/95

185/125

225/155
Modify loads to be able to get into the 3rd load].

Scale to 20 reps if need be

Score is total # of C&J completed

Rest 5:00

Metcon (Time)

5 Rnds

4 Devils Press 45/35

8 TTB

12 Air Squats

Rest :30

TIME CAP 15:00

Home WODS

Metcon (AMRAP – Reps)

0:00-5:00

30 DB Clean & Jerks

5:00-10:00

30 DB Clean & Jerks

10:00-15:00

DB Max Clean & Jerks

If you have different DB loads increase as you go. If only 1 set of DB across. If only 1 DB across but alt increments of 5.

Metcon (Time)

5 Rnds

4 Devils Press 45/35

8 TTB /Sit Ups

12 Air Squats

Rest :30

Saturday

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

View Public Whiteboard

Warm-up

()

Metcon (AMRAP – Reps)

“Deck of Cards”

AMRAPx22

Hearts- Lateral Burpee Over DB

Clubs- DBL DB Hang Power Clean

Spades-Filly Lunges

Diamonds- Single DB Russian Twist

Jokers- 1000m alternating every 250m 800m Partner Run (both athletes run together.)

**Athlete choice on l

Ace 21 Reps

King 15 Reps

Queen 14

Jack 13 Reps

Score is total # of Cards completed.

Home WODS

Metcon (No Measure)

Same as main wod

Friday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Run Row Bike

Burgener Warm Up

Skill Work

Skill Work Snatch (1+1×10)

Snatch Primer

On the 1:30 x 4 Sets:

1 Low Hang Snatch Pull

1 Low Hang Snatch High Pull

1 Low Hang Squat Snatch

**1 Overhead Squat

**If unable to safely OHS you can lunge or skip this movement

Set 1: 40% of 1RM Snatch

Set 2: 45% of 1RM Snatch

Set 3: 50% of 1RM Snatch

Set 4: 55% of 1RM Snatch

https://www.youtube.com/watch?v=1D0Wqdnfy40&feature=youtu.be
Min 1-5

1 Hang Power Snatch + 1 Power Snatch *TnGo

Min 6-10

1 Power Snatch

** Build to metcon load

*****if Doing Clean during metcon

1-5 1Hang PC+ 1 PC

6-10 1 C&J

Building to metcon load

Cinnamom Toast Crunch (AMRAP – Rounds and Reps)

AMRAPx20

5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch or Clean & Jerk

75-85% of 1RM

Compare to 11/24/18 & 3/19/19

During this workout you will complete a full round of Cindy (5 PU, 10 PU, 15 AS) then choose b/t Snatch or C&J. This is our 3rd time doing this in house bench mark. Check compare to dates.

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

5 DB/KB KBS

10 Push Ups

15 Air Squats

2 Devils Press (DBL DB)

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

View Public Whiteboard

Metcon (No Measure)

OPTIONAL ACTIVE RECOVERY DAY

5 Rounds Not For Time:

500 Meter Row

21 AbMat Sit-ups

12 Burpees

OR

Metcon (5 Rounds for reps)

“Minute to Win It”

5 Rounds:

1 Minute Burpees

1 Minute Kettlebell Swings (70/50)

1 Minute Bike Calories

1 Minute Rest

OR

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

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

KB Sumo Deadlift High Pull

Lunge + Twist

Dive Bombers

Bird Dogs

Russian KBS

BB Set Up/Warm Up

3 Good Mornings

3 Hang Power Cleans

3 Front Squats

3 Strict Presses

Strength/Skill

Clean and Jerk (Complex)

Clean and Jerk Complex

On the 1:30x 7 Sets:

1 Low Hang Squat Clean

1 Squat Clean

1 Push Jerk

1 Split Jerk

Set 1 Warm Up

Set 2 Warm Up

Set 3: 70% of 1RM Clean and Jerk

Set 4: 74% of 1RM Clean and Jerk

Sets 5-7: 74-85% of 1RM Clean and Jerk

Clean and Jerk (1-1-1-1)

On a 5:00 running clock establish 1 HAP C&J

**Athlete Choice Power/Split/Squat

Metcon (Time)

On the 3:00 x 5 Rounds:

10 Handstand Push Ups

10 Deadlifts 225/155 (185/135)

12/9 Calories

RX+

10/7 Strict HSPU

DL – 275/205

Assault Bike

Score will be slowest time of all 5 rnds.

Modify reps as needed. Looking for 1:00 +/- of rest per round.

Modified/Scaled

7 HSPU

7 Deadlifts

10/7 Cal

Home WODS

Metcon (Time)

“Floor It”

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 DBL DB Deadlifts

21/15 Calories or 300m Run
*Score is slowest time of 5 rnds.

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Scorpion Stretch

Superman + Rotation

Lunge + Pass Through

Core (V Ups, Sit Ups,Plank)

Slow Air Squats

BB Set Up/Warm Up

Strength/Skill

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

On the 2:00 x 5 Sets:

Set 1 Warm Up

Set 2 Warm up

Set 3: 10 Reps @ 69% of 1RM Front Squat

Set 4: 8 Reps @ 74% of 1RM Front Squat

Set 5: 6 Reps @ 79% of 1RM Front Squat

Set 6: 4 Reps @ 86% of 1RM Front Squat

Set 7: 2 Reps @ 94% of 1RM Front Squat

STIMULUS

DESCRIPTION

Climbing 3% over last week in this Front Squat piece

The reps will decrease as the loading increases in this running clock workout

You’ll start a new set every 2 minutes [0-2-4-6-8-10-12]

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

OR

Overhead Squat (5-3-1-1-1)

Set 1 Warm Up

Set 2 Warm Up

Set 3 5 Reps

Set 4 3 Reps

Set 5 1 Reps

Set 6 1 Reps

Set 7 1 Rep

Metcon (AMRAP – Rounds and Reps)

“Triple Play”

AMRAP 15:

200 Meter Run,

3 Box Jumps,

3 Power Cleans

200 Meter Run,

6 Box Jumps,

6 Power Cleans

200 Meter Run,

9 Box Jumps,

9 Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95 (115/85)
Today’s workout will test power, accuracy, and endurance over a moderate time domain

The box jumps and power cleans will climb by 3 reps each round, while the runs remain at 200 meters

Your score will be total reps completed at the end of 15 minutes

Score each 200 meter run as [1 rep]
See below for a scoring reference:

Finish 3’s: 7 Reps

Finish 6’s: 19 Reps

Finish 9’s: 37 Reps

Finish 12’s: 61 Reps

Finish 15’s: 91 Reps

Finish 18’s: 127 Reps

Finish 21’s: 169 Reps

Finish 24’s: 217 Reps

Finish 27’s: 271 Reps

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Triple Play”

AMRAP 15:

200 Meter Run,

3 Box Jumps,

3 DBL DBPower Cleans

200 Meter Run,

6 Box Jumps,

6 DBL DBPower Cleans

200 Meter Run,

9 Box Jumps,

9 DBL DB Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

DBL DB 50/35

Sub

250m Row

SuitCase Lunge

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Row/Bike/Ski

EMOMx12

Min 1- MB Cleans

Min 2 -Shuttle Runs

Min 3 – Plate Jumps

Min 4 – DBL DB S2OH

Min 5- MB Cleans

Min 6 -Shuttle Runs

Min 7 – Plate Jumps

Min 8- DBL DB S2OH

Min 9- MB Cleans

Min 10 -Shuttle Runs

Min 11 – Plate Jumps

Min 12 – DBL DB S2OH

Odd-Alternating b/t MB Cleans & plate jumps

Even- Alternating b/t Shuttle Runs & DBL DB S2OH

Metcon (3 Rounds for reps)

AMRAPx7:

15 S2OH 95/65

30 Double Unders

20 Wallballs (20/14) @10′

30 Double Unders

Rest 3:00

AMRAPx6

10 S2OH 115/85

25 Double Unders

15 Wallballs (20/14) @10′

25 Double Unders

Rest 3:00

AMRAPx5

5 S2OH 135/95

20 Double Unders

10 Wallballs (20/14)@10′

20 Double Unders

RX+ 115/85, 135/95,155/105

**II’s UB
S2OH Should be UB

II’s – attempts then 1:1 or 50/40/30 Singles

Extra Credit

EMOMx10

Odd – 10 DB Bench Press

Odd – :30 Calories Bike/Row

Home WODS

Metcon (3 Rounds for reps)

AMRAPx7:

15 DBL DB S2OH

30 Double Unders

20 10/10 SA DB Thruster

30 Double Unders

Rest 3:00

AMRAPx6

10 DBL DB S2OH

25 Double Unders

16 8/8 SA DB Thruster

25 Double Unders

Rest 3:00

AMRAPx5

5 DBL DB S2OH

20 Double Unders

8 4/4 SA DB Thruster

20 Double Unders

Use WB instead of CB Thruster if possible

II’s-DB Lateral Hope. Over =1 Back =2

Saturday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200 Group Skills & Drills Run

then

BB Cycling

EMOMx10

Odd :40 Calories

Even: 5 TnGo Power Snatches

Choose Bike/Row/Ski

* Pick a weight you can cycle with good form. Work on resetting hook grip on decent.


U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province,

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Time Cap 30:00

Built in rest should allow you to push the pace on this workout.

100m Should be “sprints”

If not able to move through Pull Ups UB or 2 sets consider cutting reps back to 7.

Same with Burpees.

Home WODS

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

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

View Public Whiteboard

Metcon (Time)

For Time:

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

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

Active Recovery

Metcon (No Measure)

20:00

Bike Erg or Row

*Nice easy pace. Every 5 Min complete 25 Russian KBS. Start on erg