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Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

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

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

Thursday

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

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

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

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Air Squats

Single Leg Glute Bridge :20/20

MB Squat Clean + Wallball

Core

Pigeon Pose Right

Pigeon Pose Left

Strength

Pause + Front Squat (6×2 (1+1))

1 Pausing Front Squat + 1 Front Squat
Set 1-3

EMOM

Warm Up SETS

SETS 4-9

Every 2:00

Building

Set 4 @ 60%

Set 5 @ 63%

Set 6 @ 66%

Set 7 @ 69%

Set 8 @ 72%

Set 9@ 75%

* :02 Pause in bottom

% Based off 1 RM Front Squat

Metcon (AMRAP – Rounds and Reps)

“Dodgeball”

AMRAPx15

15 Wallballs

200m Run
Today is a great day to push for larger sets of wallballs. Pick a number you can go UB on for each round and stick with that.

-Efficiency Tip-

Release tension on arms while ball is in air, then receive ball close to or in bottom of squat shaving seconds off your time. DEEP BREATH WHILE BALL IS IN AIR

Home WODS

Metcon (Time)

10 RFT of

15 wallballs

200 M Run
Subs

BB Thrusters

DBL DB Thrusters

Single DB Thrusters

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

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