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Thursday

Announcements

SATURDAY OCT 31 HALLOWEEN- Costumes are strongly encouraged. There will be incentives for those that wear a costume during the workout.

Crossfit NWA – CrossFit

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Rest Day

Mobility/Stretching

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)

Run

Run/Row/Bike

4 Sets

3:00 (Moderate)

2:00 (Moderate/Fast)

1:00 (Fast)

-Walk 1:00 between sets-

Saturday

Announcements

SATURDAY OCT 31 HALLOWEEN- Costumes are strongly encouraged. There will be incentives for those that wear a costume during the workout.

Crossfit NWA – CrossFit

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Warm-up

Metcon (Time)

Teams of 2

Skittles

Buy In

1000m Row (250 increments)

-Then-

Red/pink- 3 MU’s/ or 6 C2B/ or 9 Pull ups / Jumping PU/ring rows

Green- 6 2 fer 1 Wallballs

Purple/Brown- 9 DBL DB Deadlift

Yellow – 12 Filly Lunges

Orange- 15 DBL DB S2OH

Blue- 18 MB Sit Ups

*Each time a color gets double drawn (ex. 2 yellows in a row) each partner must do 5 burpees before starting that movement.

Once you’ve completed both “Fun size” bags you will finish with a buy out.

Buy Out:

1000m Row (250 increments)

****Every 4:00 including at 321go Each athlete must do 1 wall walk. If one team member has a costume on the non costume member does WW. If both have costume no wall walks apply to your team

Just like deck of cards. Each team will get 3 fun sized bags of skittles (or m&m’s) can not open until after buy in is complete. Each color will represent set amount of reps and specific movement.

Wednesday

Announcements

SATURDAY OCT 31 HALLOWEEN- Costumes are strongly encouraged. There will be incentives for those that wear a costume during the workout.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Row/Bike/Ski/shuttle run

1:00 Easy Pace

1:00 Moderate Pace

1:00 Aggressive Pace

Burgener Warm Up

Skill Transfer Exercise

Snatch (2-2-1-1-1-1)

12:00 Running Clock

2 reps @ 70%

2 reps @ 75%

1 Reps @ 80%

1 reps @ 85%

1 reps @ 80%

1 reps @ 85%

**Athlete choice Power/Squat

then

Clean and Jerk (2-2-1-1-1-1)

12:00 Running Clock

2 reps @ 70%

2 reps @ 75%

1 Reps @ 80%

1 reps @ 85%

1 reps @ 80%

1 reps @ 85%

Athlete choice Power/Squat

Jerk can be split/squat

Metcon (AMRAP – Rounds and Reps)

AMRAPX15

10 GS Box Jumps 24/20

10 Ground to Overhead 95/65

10 GS Box Jumps 24/20

10Ground to Overhead 115/85

10 GS Box Jumps 24/20

10 Ground to Overhead 135/95

10 GS Box Jumps 24/20

10 Ground to Overhead 155/105

10 GS Box Jumps 24/20

10 Ground to Overhead185/125

10 GS Box Jumps 24/20

10 Ground to Overhead225/155

10 GS Box Jumps 24/20

10 Ground to Overhead 235/165

10 GS Box Jumps 24/20

10 Ground to Overhead 245/175

cont… until time runs out

Clean & Jerks are any style
1 round consists of completion of the 10 GSBJ and 10 C&J.

Friday

Announcements

SATURDAY OCT 31 HALLOWEEN- Costumes are strongly encouraged. There will be incentives for those that wear a costume during the workout.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Front Squat (8-8-7-7-7)

3:00

Warm Up reps

Every 2:00

Set 1 8 reps @ 70% of 1 RM

Set 2 8 reps @ 70% of 1 RM

Set 3 7 reps @ 75% of 1 RM

Set 4 7 reps @ 75% of 1 RM

Set 5 7 reps @ 75% of 1 RM

Metcon (2 Rounds for time)

On a 22:00 running clock Time Cap

Chipper

10 Overhead Squats 135/95 (115/85, 95/65)

10 Box Jump Overs 24/20

10 Thrusters 135/95 (115/85, 95/65)

10 Power Cleans 185/125 (155/105,135/95)

10 Toes 2 Bar

10 Burpee BMU (10 Burpee C2B)

10 Toes 2 Bar

10 Power Cleans 185/125 (155/105,135/95)

10 Thrusters 135/95(115/85, 95/65)

10 Box Jump Overs 24/20

10 Overhead Squats 135/95 (115/85, 95/65)

RX+

155/105

205/135

Rest 5:00

21-15-9 reps of

Thrusters 95/65

Burpee to Target

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1:00

Run/Row/Bike

10 RDL 5/5

10 Glute Bridges L/L

10 Banded Air Squats or Wall Squats

10 Glute Bridges R/L

:30 Ea Side Hip Mobility (Pigeon Pose, Hip Circles)

Back Squat (4-4-6-8-20)

3:00

Warm Up reps

(Every 2:00 x4)

Set 1 4 reps @ 75% (5 RIR)

Set 2 4 reps @75% (5 RIR)

Set 3 6 reps @ 75% (4 RIR)

Set 4 8 reps @75% (2 RIR)

Rest 2:00

Set 5 20 reps **5-10 lbs heavier than last week

Metcon (2 Rounds for time)

Every 2:00 x 6 Rnds

10 Deadlifts 185/125 155/105

10 Bar Facing Burpees

rest 2:00 then for time

40 Deadlifts 185/125

40 Bar Facing Burpees

Time Cap 6:00

*Part 1 target 1:00

* Part 2 target 4:00-5:00 (:01 per unfinished rep)

Scaled/Modified

Every 2:00 x 6 Rnds

8 Deadlifts (155/105, 135/95)

8 Burpees

rest 2:00 then

25-30 Deadlifts

25-30 Burpees
Looking for each round to take approximately 1:00+/- :20. We will cap each round at 1:20. Choose a load you can go UB on for the DL every round. Score is slowest of Part 1 and Part 2 time.

Optional Cool Down

3:00 Easy Bike/Row

1:00 each leg quad Smash or foam roll

1:00 each leg banded hamstring stretch

Home WODS

Metcon (2 Rounds for time)

Every 2:00×6 rnds

10 DBL DB Deadlifts

10 DB Facing Burpees

12:00-15:00 Rest

then

40 DBL DB Deadlifts

40 DB Facing Burpees

Time Cap 6:00
Score 1 will be your slowest of the 6 rounds

Score 2 will be time it take you to complete 40/40.

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 increasing effort

Row/Bike/Ski or Skills & Drills

:40/:10

lateral hops over db/bb/pvc

R/A DB S2OH

L/A S2OH

Lunge + Pass Through PVC/Band

Core

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20/17 Calories Bike/Row/Ski

20 Alt DB Hang Snatch 45-50/30-35

20 DB OH Lunge

50 II Unders

20 Single DB Hang C&J (increments of 5)

20 DB OH Lunge

20/17 Calories Bike/Row/Ski

50 II’s

RX+

DB 70/45-50

Assault Bike

Target 1-2 rounds

Scaled/Modified

15/12 Cals

15 reps each
Subs

75 Singles

Rest 5:00

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Time Cap 15:00

Compare to 5-18-20

RX+

NG V2

Scaled

35 Air Squats

10 Pull Ups/RR

7-10 Hang PC

Subs

10 C2B PU, 14 Regular Pull Ups or 14 Ring Rows

Scale load back to go Unbroken

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

50′ Single DB OH Walking Lunge 50/30 L/A

10 L/A DB Power Snatch

50 II’s

50′ Single DB OH Walking Lunge 50/30 R/A

10 R/A DB Power Snatch

50 II’s

75 Singles

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

15:00 to complete

20/15 Cals

20 Sit Ups

12 BB Thrusters

10 Up Downs

10 Bird Dogs

12 BB Thrusters

15 RDL or Good Mornings

20/15 Cals

Any Order

then

Cluster Warm Up

Build up to or just above workout load.

Metcon (AMRAP – Rounds and Reps)

AMRAPx24

2 Rnds

5 Pull Ups

10 Push Ups

15 Air Squats

1 Cluster

2 Rnds

5 Pull Ups

10 Push Ups

15 Air Squats

2 Clusters

2 Rnds

5 Pull Ups

10 Push Ups

15 Air Squats

3 Clusters

2 Rnds

5 Pull Ups

10 Push Ups

15 Air Squats

4 Clusters

2 Rnds

5 Pull Ups

10 Push Ups

15 Air Squats

5 Clusters

Continuing this sequence until time expires.

Every 4:00 starting with 0:00 complete 10 Lateral Bar Over Burpees.

1.135/95

2. 115/85

3 95/65

RX+

155/105

Cluster = Squat Clean Thruster
At 321 go athletes begin with 10 Burpees. After completion you’ll start the Cindy/Cluster combo. Score will be the round of clusters completed plus any additional reps of cindy completed. Burpees are not added to score. Cluster load should be moderate-heavy. Doubles or Singles

Subs

Jumping Pull Ups/Ring Rows

Power Clean+FS+S2OH

Thursday

Crossfit NWA – CrossFit

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Rest Day

Take today off and recover

Metcon (Time)

For Time:

Pick One

800 Meter Run/1000m Row/2,000 Meter Bike Erg/

800 Meter Ski Erg/

50/35 Calorie Assault

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run/1000m Row/2,000 Meter Bike Erg/

800 Meter Ski Erg/

50/35 Calorie Assault

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run/1000m Row/2,000 Meter Bike Erg/

800 Meter Ski Erg/

50/35 Calorie Assault
We expect this longer piece to take between 25-35 minutes to complete

Mobility/Stretching

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

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx14

Odd- :30 BB Deadlift (light-moderate)

Even- :30 Calories

You can stick with one weight across or start light and slowly increase as you warm up.

Metcon (AMRAP – Rounds and Reps)

On the 0:00 ascending Ladder to the 12:00

From Floor

3 Push Press115/85

3 TTB

15 II’s

6 Push Press115/85

6 TTB

15 II’s

9 Push Press115/85

9 TTB

15 II’s

12 Push Press115/85

12 TTB

15’s

15 Push Press115/85

15 TTB

15’s

18 Push Press115/85

18 TTB

15 II’s

RX+

135/95

From 12:00-20:00

Establish Heavy as possible Hang Clean Power/Sqt
Continuing to climb by increments of 3 until time expires. Your score is last round cmpleted + additional reps

Hang Clean (4-5 attempts)

from 12:00-20:00

Establish 1 Rep Hang Clean *athlete choice

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

Tabata 20/10 x 4 intervals

Lunge + Pass Thru

DBL DB Deadlift (metcon load tempo)

2 Push Ups + Inch worm

Single DB Goblet Sqt

Extended Warm Up

Flag Pole Stretch

3-5 reps each

Good Mornings

BTN Sn Grip Press

BTN Press qtr Sqt

OHS or Front Squat

Cossack Sqt (No BB)

1 Rnd Complex

Strength/Skill

Snatch Complex (5×5)

3 Snatch Grip Push Press (from rack)

2 Snatch Balance

1 Snatch
Sets 1&2 OTM Warm Up

Sets 3–8 working sets EOMOM

Set 3-8 building to heavy as possible set.

SN PP and Snatch Balance will be UB. The snatch can be reset from floor making sure proper positions.

*Snatches are based on athletes ability. “Should” be Squat Snatch.

OR

Clean Complex (5×6)

3 Push Press (From Rack)

2 Front Squats

1 Clean
Just Like Snatch Complex.

Sets 1&2 OTM Warm Up

Sets 3–8 working sets EOMOM

Set 3-8 building to heavy as possible set.

PP and FS will be UB. The clean can be reset from floor making sure proper positions.

*Clean will based on athletes ability. “Should” be Squat Clean.

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

Buy In

Run 1 Mile

then

Time Remaining Max Rnds/Reps

15 Single DB Box Step Up 24/20 45/30

12 Pull Ups

9 DBL DB Hang Power Cleans 45/30

RX+

C2B Pull Ups

50/35
Subs

Row 2k

C2 Bike 4k

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

Buy In 1 Mile Run

then with remaining time

15 SuitCase Lunges DBL DB

12 Pulls Ups or 6/6 Bent Over Rows

9 DBL DB Hang Power Clean