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Thursday

Announcements

Due to low attendance numbers at the 11:00 starting Monday Oct 5th we will be going back to 1 lunch class. Class time will be 11:30-12:30.

Crossfit NWA – CrossFit

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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 (AMRAP – Rounds and Reps)

AMRAPx20

15 Calories (any machine)

30 Russian KBS (choose load)

60 second Hollow Hold (accumulated)

Metcon (AMRAP – Reps)

AMRAPx16

On the 0:00 21 KBS

On the 2:00 21 ABmat Sit Ups

On the 4:00 21 KBS

On the 6:00 21 ABMat Sit Ups

On the 8:00 21 KBS

On the 10:00 21 ABMat Sit Ups

On the 12:00 21 KBS

On the 14:00 21 ABMat Sit Ups

With the remaining time Max Calories (any machine)

Score it total # of calories

Friday

Announcements

Due to low attendance numbers at the 11:00 starting Monday Oct 5th we will be going back to 1 lunch class. Class time will be 11:30-12:30.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Strength

Back Squat (5×2 + 5×1)

On the Minute

2 reps @ 70%

2 reps @ 73%

2 reps @76%

2 reps @ 79%

2 reps @ 82%

rest 1:00

1 rep @ 84%

1 rep @ *7%

1 rep @ 87-96%

1 rep @ 87-96%

1 rep @ 87-96%

Metcon (Time)

3 RFT of

30 Power Snatch 75/55

30 Box Jump Overs 24/20

30 Pull Ups

30 II Unders

Home WODS

Metcon (Time)

3 RFT of

30 Alternating Power Snatch

30 Box Jump Overs

30 Pull Ups/ DB Rows

30 II Unders/ Lateral jumps

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

Double Dumbbell

:30 DB Plank Rows R/A

:30 DB Plank Rows L/A

:30 DBL DB Burpee Deadlifts

:30 DB Press R/A

:30 DB Press L/A

:30 Core

Deadlift (5×3)

Today we using both overhand grip for the deadlift.

OTM

Set 1&2 Warm Up

OT2:00

Set 3 @ 70%

Set 4 @ 75%

Set 5 -7 @80%

% based off 1 RM. Not looking for TnGo here. Reset and pull from complete dead stop.

OR

Push Press (5×3)

OTM

Set 1&2 Warm Up.

OT2:00

Set 3 @ 70%

Set 4 @ 75%

Set 5 -7 @80%

% based off 1 RM. Not looking for cycling here. Reset b/t every push press

Metcon (Time)

For Time

Run 800m or Row 1000m

30 Deadlifts 225/155 205/145 185/125

50 Burpees to Touch

Time Cap 18:00
:01 per unfinished rep

Pick a load you can TnGo sets of at least 5 at a time

Metcon (Time)

For Time

Run 800m or Row 1000m

30 Deadlifts 225/155 205/145 185/125

50 Burpees

Time Cap 18:00
:01 per unfinished rep

Pick a load you can TnGo sets of at least 5 at a time

Home WODS

Metcon (Time)

3 RFT of

20 DBL DB Burpee Deadlifts 50/35

200m DBL DB Farmers Carry 50/35

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Junk Yard Dawg

5 Around

5 Over/Under

BB Warm Up

Dwn/Finish

Elbows High Outside

Muscle Clean

Front Squat

3 Postion Clean

Push Press

Split Jerk

Capacity Builder

OT2:00 x 4 rnds

Rest 1:00 b/t rounds

Even Rnds

50 II Unders

Odd Rnds

12/9 Calories

Remaining time

Max Reps of

Single DB OH Lunge

Clean Complex (6 sets )

1 Squat Clean +

1 Push Press +

1 Split Jerk

On an 18:00 Running Clock

Min 1-3 Warm Up sets

Set 1 60%

Set 2 63%

Set 3 66%

Set 4 69%

Set 5 72%

Set 6 75%

% Based off 1 RM C&J

*Score is heaviest complex

Then

Set 7 C&J

Set 8 C&J

Set 9 C&J

1 heavy single

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Home WODS

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Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1:00

Run/Row/Bike

:50/:10

Squats (air, BB, jumping)

Glute Bridge (:25/:25)

BB RDL (25/25)

Core

Strength

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

Building in weight. Heavy

Set 1-3 Warm Up OTM

Set 4 – 5 reps @73% (1:30)

Set 5 – 3 reps @83% (1:30)

Set 6 – 3 reps @ 86 % (1:30)

Set 7 – 1 rep @ 89% (2:00)

Set 8 – 1 rep @ 93% (2:00)

Set 9 – 1 rep @ 96% (2:00)

OR

Front Squat (5-3-3-1-1-1)

Building in weight. Heavy

Set 1-3 Warm Up OTM

Set 4 – 5 reps @73% (1:30)

Set 5 – 3 reps @83% (1:30)

Set 6 – 3 reps @ 86 % (1:30)

Set 7 – 1 rep @ 89% (2:00)

Set 8 – 1 rep @ 93% (2:00)

Set 9 – 1 rep @ 96% (2:00)

Metcon (Time)

5 Rnds OT 4:00

30 Air Squats

7 Clean & Jerks 115/85 95/65

20/15 Calories

RX+

20 Pistols

135/95

Assault Bike

Score will be the slowest round
Rounds should take approximately 3:00 allowing for at least 1:00 of rest b/t rounds

Intermediate/Scaled

20-25 Air Squats

7 Clean & Jerks 95/65

15/12 Calories

Home WODS

Metcon (Time)

OT 4:00 x 5 Rnds

30 Air Squats

20 Alt DB C&J (alt every rep)

10 DB Russian Twist
Score is slowest round

Saturday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

200m Skills and Drills Run

:40/:10

PVC/BB Thrusters

Up Downs

Dive Bombers

Scorpions

Core

DB Split Snatch Skill Work

Metcon (Time)

2 Person Teams

Buy In 2k Row (250m Intervals)

4 Rnds (RX+ 5 Rounds)

25 TTB or MB Sit Ups

20 Bar Facing Burpee

25 Thrusters 95/65

20 Single DB Split Snatch 50/35

Time cap 30:00

With a partner complete 2000m Row switching every 250m increments. Upon completion split reps however. Only 1 athlete working at a time. :01 per unfinished rep.
Modified/Scaled

Row 1000-1500m

3-5 Rnds

25 Sit Ups

20 Burpess/Up Downs

25 Wallballs or Scale Load Thruster

20 DB Power Snatch

Solo

1K Row

4 Rnds

15 TTB

10 BFB

15 Thrusters

10 Single DB Split Snatch

Home WODS

Metcon (Time)

Buy In

1Mile Run Split every 200m

4 Rnds (RX+ 5 Rnds)

25 Weighted SU

20 DB Thrusters

25 Burpee Over DB

20 DB Split Snatch

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 at Each

Bike/Row/Run

Hollow Hold

BB Bent Over Row

Bike/Row/Run

Plank Hold

Squats (30 air 30 BB Back)

Back Squat (3×5)

Every 2:00 complete 5 Reps @63-73% of 1RM

1:30

Sets 1 & 2 Warm Up sets

2:00

Set 3-5 Working Sets

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

Run 150m

15 GS Box Jumps 24/20

12 C2B Pull Ups

9 Hang Power Cleans 135/95 115/85

RX+

155/105

30/24
Subs

200m Row, 325m Bike Erg, 10/7 cal Assault Bike

Step Ups

Pull Ups/ Ring Rows

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

Run 400m

12 Suitcase Lunges

12 Plank Rows (6 ea side)

9 DBL DB Hang Power Cleans

Thursday

Crossfit NWA – CrossFit

View Public Whiteboard

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

Metcon (AMRAP – Rounds and Reps)

AMRAPx18

200m Run

10/7 Cal Assault Bike

5 Strict Pull Ups

Bench Press (5×8)

Building to a heavy set of 8 reps

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

Tabata Intervals

:20/:10 x 4 Each

Alt DB Hang Snatch

SDLHP BB

Plate Jumps/Single Unders

Core

BB Warm Up

Sn Grip High Pull

Sn Grip Muscle Snatch

OHS

3 Position Snatch

Pausing Snatch (6×2)

Snatch 1 Pausing @ Launch

Snatch 2 Pausing in bottom

Set 1-3 Warm Up 50%+/-

Set 4 53%+/-

Set 5 56%+/-

Set 6 60% +/-

Set 7 63%+/-

Set 8 66%+/-

Set 9 69% +/-
**Squat Snatch

These are NOT TnGo but quick reset.

Snatch 1 there will be a :01 pause at just above knee

Snatch 2 will be :01 pause at receiving position or in the bottom of squat.

Newer athletes or athletes with in the OHS position should power.

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

25 II Unders

15 Deadlifts

25 II Unders

15 ABMat Sit Ups

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Dive Bombers

Scorpions

Lunge + Twist or Pass Thru

Push Up + Inch Worm

Singles/II’s

Capacity Builder

On the 2:00×5 sets

complete

9 Bar Over Burpees

30 II Unders

Max reps with time remaining

Movement Choice

Kipping HSPU

Pull Ups

Muscle Ups

Burpees & II’s should take 1:00 leaving 1:00 to work on max reps

Metcon (Time)

21-15-9:

Power Cleans 115/85 95/65

Hand Release Push-ups

21-15-9:

Push Press 115/85 95/65

Toes to Bar

RX+

HSPU

Increased load for Push Press 135/95

21-15-9

PC 115/85

HSPU

21-15-9

PP 135/95

TTB
Subs

Modify loads as needed.

Reg Push Ups/Knees

Sit Ups/V Ups/Toe Raises

Home WODS

Metcon (Time)

21-15-9:

DBL DB Power Cleans

Hand Release Push-ups

Run 400m

21-15-9:

DBL DB Push Press

Toes to Bar or Weighted Sit Up