(479) 644-8108

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

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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

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

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)

1:00 Easy

Bike/Row/Run

10 Lunge +PVC Pass Throughs

:30/:30 Leg Swings

1:00 Moderate

Bike/Row/Run

10 PVC Overhead Squats

10 Push-up to Down Dog

1:00 Faster

Bike/Row/Run

10 Strict Sit-ups

:30 Flag Pole

Strength

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

Set 1 Warm Up

Set 2 Warm Up

Set 3 Warm Up

Set 4: 10 Reps @ 66% 1RM

Set 5: 8 Reps @ 71% 1RM

Set 6: 6 Reps @ 76% 1RM

Set 7: 4 Reps @ 83% 1RM

Set 8: 2 Reps @ 91% 1RM

Every 2:00 Complete a set

STIMULUS

DESCRIPTION

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

You’ll start a new set every 2 minutes [0-2-4-6-8-10-12-14]

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

First 3 sets are building to opening load of 66%

Metcon (Time)

“Stub Hub”

21-15-9:

Toes to Bar

Power Snatches 95/65 (75/55)

Directly Into…

9-15-21:

Calories Row/Bike

Overhead Squats 95/65 (75/55)

*(100/150/200m Run)

Time Cap 18:00

DESCRIPTION

This balanced two-part workout features gymnastics, weightlifting, and cardio components

You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet

There is no rest between couplets – you’ll move right into the bike following your last power snatch

Your score is the total time it takes to complete the 180 reps

The intended time range for this workout is between 10-18 minutes

Home WODS

Metcon (Time)

“Stub Hub”

40-30-20:

AbMat Sit-Ups

Single Dumbbell Power Snatches 50/35

Directly into…

20-30-40:

Jumping Lunges

Single Arm Dumbbell Overhead Squats 50/35

Home Body Armor

BODY ARMOR

AMRAP 5: Single Arm Dumbbell Strict Presses

On the Minute (to include the 0:00):

6 Hand-Release Pushups

STIMULUS

Today’s Body Armor focuses on strict strength pressing capacity

Changing arms as we see fit, the score is total strict presses

On the Minute, to include the start of the workout, we complete 6 hand-release pushups to start

These pushups do not contribute towards the score (only total strict presses)

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)

300m Run

:40/:10

RDL R/L

RDL L/L

Hang Clean + Strict Press R/A

Hang Clean + Strict Press L/A

Superman + Rotation

Hollow Rocks

100mDB OH Walk R/A

100m DB OH Walk L/A

Using Single Light/Moderate DB

1: Metcon (Time)

“Deadbolt”

AMRAPx20

40 Double Unders

200m Run

10 Deadlifts 225/155

7 HSPU

RX+ 275/205

Strict HSPU
Subs

75 Singles

250 Row

Scale load as needed

Strict DBL DB Press

Midline Cash Out

Midline

3 Sets:

20 Weighted AbMat Sit-Ups

25 AbMat Sit-ups (Unweighted)

30 Second Hollow Hold

Rest as needed Between Sets

Home WODS

2: Metcon (AMRAP – Rounds and Reps)

“DEADBOLT”

AMRAP 20:

60 Double-Unders

400m Run

20 Double Dumbbell Deadlifts 50’s/35’s
SUBS

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

120 Single Unders

21/15 Calorie Assault Bike or Echo Bike

Equal Calorie Bike Erg

15/12 Calorie Ski Erg

21/15 Calorie Row

Home WODS

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)

3:00 increasing effort

Row or Bike

into

Toomey Warm Up (1 rnd coach led PVC 1 rnd own BB)

3 Inch Worms

3 BTN Strict Press

3 BTN Press in qtr Sqt

3 BB Jumping Back Sqts

3 Ninja Sqts

3 Hang Power Clean

1 Rnd of complex

Strength/Skill

Snatch (Complex)

On the 1:30 x 7 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Set 1 Warm Up

Set 2 Warm Up

Set 3 Warm Up

Set4 : 66% of 1RM Snatch

Set5 : 69% of 1RM Snatch

Sets 6&7: 72% of 1RM Snatch

Snatch (1-1-1)

Build to a heavy as possible single

OR

Hang Snatch (1-1-1)

Building to a heavy as possible single

Metcon (Time)

“Dirt Nap”

3 Rounds For Time:

15 Hang Squat Cleans 115/85 95/65

15 Lateral Barbell Burpees

RX+135/95

Home WODS

Strength/Skill

EMOMx10

5 DBL DB Strict Presses

Metcon (Time)

15 DBL DB Hang Squat Cleans

15 Lateral Barbell Burpees

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

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Lt Michael Murphy aka Murph

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
https://www.navy.mil/ah_online/moh/murphy.html

OR

“Partner Murph”/IGOUGO (Time)

20 Rounds of

200m Partner Run (Both Athletes Run)

Alternating Rounds

A1

5 Pull Ups

10 Push Ups

15 Air Squats

200m Partner Run

A2

5 Pull Ups

10 Push Ups

15 Air Squats

200m Partner Run

()

OR

Home WODS

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
BB Loads

155/105 135/95

DBL DB 50/35 40/30

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)

300m Skills and Drills or

2:00 R/B

15 Russ K(DB)BS

15 Sit Ups

5 Up Downs

5 Burpees

20 Lateral Hops (Line DB)

10 RL Step Ups

10 LL Step Ups

10 Plank Rows (5/5)

:30 Calf Stretch R/L

30: Calf Stretch L/L

Metcon (Time)

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses (45’s/35’s)

10 Over-and-Back Hops Over Dumbbells

10 Single DB Step Ups 24/20

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses 45’s/35’s 40/30 35/25

RX + 50/40
Working through 5 fast paced intervals for todays main conditioning piece

You’ll complete the listed work for time and rest until the next 4-minute window begins

For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts

To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

Record your time for each interval, as your final score is the slowest of the 5

Rounds begin on the [0-4-8-12-16]

Home WODS

Metcon (Time)

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

Working through 5 fast paced intervals for today’s conditioning piece

You’ll complete the listed work for time and rest until the next 4-minute window begins

For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts

To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

Record your time for each interval, as your final score is the slowest of the 5

Rounds begin on the [0-4-8-12-16]

Cash Out

1:00 Foam Roll

1:00 Child’s Pose

1:00 Wrist Stretch

1:00 Butterfly Stretch https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

1:00 Pike Stretch https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

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

ROMWOD

Active Recovery

Metcon (No Measure)

OPTIONAL ACTIVE RECOVERY

4-3-2-1

Minute Bike

Minute Row

1 Round of:

5 Push-ups

10 Air Squats

15 AbMat Sit-ups

*The workout flow has you begin with 4 minutes on the bike followed by 4 minutes on the rower. You will then perform one round of the push-up, air squat and sit-up triplet. Repeat this flow for the remaining minutes listed.

Home WODS

Metcon (AMRAP – Reps)

“Strict Press Lynne”

5 Rounds:

Max Unbroken Strict Presses (95/65)

Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

WORKOUT BRIEF

DESCRIPTION

Today’s workout is a spin on the benchmark workout “Lynne”

The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups

You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups

There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next

Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round

Record total reps [strict press + strict pull-ups] for each round

Your final score is the sum total of your 5 rounds

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)

Tabata 20/10 x4 each

1. Shuttle Runs

2. Plate Jumps/Single Unders/II Unders

3. Lunge + Banded Pass Through

4. Plank Hold/HS Hold /HS Walk Practice

Metcon (Time)

“Underground”

For Time

150 Double Unders,

50 Sit-ups

25 Handstand Push-ups

120 Double Unders,

25 TTB

20 Handstand Push-ups

90 Double Unders,

30 Sit-ups

15 Handstand Push-ups

60 Double Unders,

20 TTB

10 Handstand Push-ups

30 Double Unders,

10 Sit-ups

5 Handstand Push-ups

**Every 3 Minutes Starting at 0:00]: Run 200m or 15/12 cal

30:00 Time Cap

Beginner-Intermediate

150-250 Singles

35 Sit Ups

15-20 HR Push Ups

80-160 Singles

15-20 Knees Raises or V Ups

10-15 HR Push Ups

60-120 Singles

15-25 Sit Ups

5-10 HR Push Ups

30-60 Singles

5-10 HR Push Ups

**Run 100m or 9/7 cal

If you hit the cap, your score 30 + 1 second per unfinished reps of metcon not including run

Home WODS

Metcon (Time)

“Underground”

For Time:

100 DU, 50 Sit-Ups, 25 Hand-Release Pushups

80 DU, 40 Sit-Ups, 20 Hand-Release Pushups

60 DU, 30 Sit-Ups, 15 Hand-Release Pushups

40 DU, 20 Sit-Ups, 10 Hand-Release Pushups

20 DU, 10 Sit-Ups, 5 Hand-Release Pushups

*On the 0, and every 3:00 thereafter:

200m Run

30:00 Cap

WORKOUT BRIEF

DESCRIPTION

The 200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

Every 3 minutes [starting at 0:00] you’ll complete a 200m run

With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout

This should work out to roughly 1 minute of running and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups

After coming back from the run, you’ll pick up wherever you left off in the workout

Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
We’ll cap this workout at 30 minutes

If you hit the cap, put 30:00 as your score and note total completed reps

Extra Credit

Body Armor

3 Sets:

7 Bottom Range Dumbbell Bench Press

7 Top Range Dumbbell Bench Press

7 Full Range Dumbbell Bench Press

Rest as needed between.

STIMULUS

DESCRIPTION

Today’s focuses on our pressing capacity

With 21 reps per set, we have three ranges of motion

7 reps the extension to halfway

7 reps from halfway to chest contact

7 full range reps

Complete all 21 reps and that is a single set

Rest as needed between sets.

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

:30/:10

Slow Air Squats

Hollow Holds

Glute Bridge R/L

Glute Bridge L/L

into

BB Warm Up

3-5 reps of

Hang Power Cleans

Front Squats

Push Press

Thruster

Sqt Clean Thruster

Strength

Squat Clean Thruster (2-2-1-1-1)

Every 1:30 building to a heavy single. Multiples should be TnGo

Set 1 Warm Up

Set 2

Warm Up

Set 3

Warm Up

Set 4 2 reps

Set 5 2 reps

Set 6 1 rep @ 90%

Set 7 1 rep @95%

Set 8 1 rep @100%

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 18:

6/4 Bar Muscle-ups

9 Push Presses 135/95 (115/85)

15 Deadlifts 135/95 (115/85)

21 Wallballs (20/14) @10′

Subs

6 Strict PU, 8 C2B, or 12 Pull Ups

WORKOUT

DESCRIPTION

Combining gymnastics and weightlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 20:

6 Strict Pull-Ups

9 Double Dumbbell Push Presses (50’s/35’s)

15 Double Dumbbell Deadlifts (50’s/35’s)

21 Jumping Air Squats

WORKOUT BRIEF

DESCRIPTION

Combining gymnastics and weightlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30