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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

ROMWOD

Upper Body:

1. Puppy Pose: 1 Minute https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

2. Shoulder to Floor: 1 Minute https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

3. Wrist Stretches: 1 Minute https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Lower Body:

1. Couch Stretch: 2 Minutes Each Side https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be

2. Pigeon Pose: 2 Minutes Each Side https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be

3. Butterfly: 90 Seconds https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

4. Pike: 1 Minute https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

5. Straddle: 1 Minute https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

6. Kneeling Split: 1 Minute https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be

Metcon (No Measure)

OPTIONAL ACTIVE RECOVERY

2 Rounds For Quality Not TIme

1,000m Row

30 Abmat Sit-ups

15 Dual Dumbbell Box Step Overs (50’s/35’s)

STIMULUS

DESCRIPTION

Today’s active recovery focus should be about slower sustainable movement.

Your pace should be nothing more than just above conversational.

The step overs shouldn’t be a road block, so use weights that allow all 15 to be done unbroken each round.

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

Mod/Light DB

:40/:10

SA DB Thruster R/A

S/A DB Thruster L/A

Single DB RDL R/L

Single DB RDL L/L

*Walking Static OH Holds R/A

*Walking Static OH Holds L/A

*HS Hold

*HSW

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

Every 1:30

Set 1-3 Warm Up (Build to opening weight)

Set 4: 2 Reps @ 85% of 1RM

Set 5: 4 Reps @ 80% of 1RM

Set 6: 6 Reps @ 76% of 1RM

Set 7: 8 Reps @ 73% of 1RM

Set 8: 10 Reps @ 67-72% of 1RM

This 30-rep strength piece starts with lower reps and higher weight and works towards higher reps and lower weights

The percentages are based off your 1RM Front Squat

MOVEMENT PREP

Warmup Sets

Gradually Build to Opening 85%

Metcon (Time)

On the 4:00 x 4 Rounds:

21/15 Calorie Row

15 Double Dumbbell Front Rack Lunge (45’s/35’s)

12 Kipping Handstand Push-ups

9 Deadlifts 225/155 (185/135,155/105)

RX+

KB’s FR Lunge

Assault Bike

275/205
These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest

Deadlifts should be TnGo/UB

Adjust movements and reps as needed to hit this recommendation

Your score is the slowest of the 4 rounds

Home WODS

Metcon (Time)

On the 4:00 x 5 Rounds:

20 Jumping Lunges

20 Hand-Release Pushups

20 Air Squats

20 Double Dumbbell Deadlifts

Rx – 50’s/35’s
Slowest time of all 5 rnds will be score

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)

100m

*2 Turkish GU R/A

*2 Turkish GU L/A

100m Run

4 H2H KBS (4 ea =8)

4 Lateral Burpees Over KB

100m Run

6 Plank Rows RA

6 Plank Rows L/A

100m Run

8 KB Thruster R/A

8 Strict Pull Ups/Negatives/Ring Rows

100m Run

10 Push Ups

10 Russ KBS

*as group

()

Metcon (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14) @10′

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups

Subs

250 Row

WB-Scale load & height

Russian KBS or lighten load

Reg Pull Ups
This 6-round workout includes manageable rep numbers at each station

We’ll train some gymnastics, cardio, and light weightlifting movements here

The intended time range for this balanced workout is between 18-25 minutes

Home WODS

Metcon (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14) @10′

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups

SUBS

Empty BB Thrusters or DBL DB Thrusters

DB Russian Swing

Pull Ups or Bent Over Rows

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

()

Snatch Complex

On the 1:30 x 4 Sets:

3 Muscle Snatches

2 Snatch Balances

1 High Hang Squat Snatch

Set 1: 40% of 1RM Snatch

Set 2: 43% of 1RM Snatch

Set 3: 46% of 1RM Snatch

Set 4: 50% of 1RM Snatch

Snatch Stamina (5×5)

On the Minute x 5:

5 Touch-and-Go Squat Snatches

Recommended load 60%

Workout calls for squat snatch.

Metcon (3 Rounds for reps)

AMRAP 5:

21 Double Unders

9 Burpees to Target

Directly Into…

AMRAP 5:

10 Power Snatch 95/65

10 Power Snatch 115/85

10 Power Snatch 135/95

Max Power Snatch 155/105

Directly Into…

AMRAP 5:

21 Double Unders

9 Burpees to Target

RX+

II’s Must Be UB

Power Snatch loads

115/85

135/95

155/105

185/125