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Tuesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Russian KBS

10 KB High Pulls

7 Scap Pull-ups

200m Row

Strength

Weighted Pull-ups (Find 3RM)

ON A 10:00 RUNNING CLOCK…

Find a 3RM Weighted Pull-up or Complete 5×6 Banded Pull-up*

*Pull-ups should be tough for all 6 reps.

Workout

Metcon (Time)

FOR TIME

750/500m Row

into…

8 ROUNDS

5 Pull-ups

10 Up-Downs

15 Sit-ups

-20:00 Time Cap-

Tuesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Single-Unders → :20 Double-Under practice

10 Air Squats → 10 Alt. Bodyweight Lunges

5 KB Sumo DL + 5 Upright Rows → 5 SDHP

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES

5 KB SDHP

10 Alt. KB Lunges

15 Double-Unders

-Rest 1:00 b/t Sets-

Tuesday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

60 Cal Bike

30 Burpees Over Rower

1000m Row

-Rest 1/2 time b/t Sets-

*If set takes you 8 minutes, rest 4 minutes.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Deadlift (5-5-5-5-5)

5-5-5-5-5

Deadlift

*Build to 5RM

Metcon (Time)

3 ROUNDS FOR TIME

10 Deadlift (275/185)

25 Wall Balls (20/14)

25′ HS Walk

Tuesday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds: 1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Max Wall Balls

:30 Plank Hold

STATION 2

1:00 Max Sit-ups

:30 Tuck Hold

STATION 3

1:00 Max KB Swing

:30 Squat Hold

STATION 4

1:00 Up-Downs

:30 Plank Hold

Monday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

4 ROUNDS (4:00 in total)

:15 WORK AT EACH MOVEMENT

Jumping Jacks

Groiners (or mountain climbers)

Up-Downs

Med. Ball Deadlifts

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 250/200m Row

MIN 2 – 15 Med. Ball Squat Cleans

MIN 3 – 10 V-Ups

Monday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

7 Wall Ball Deadlift

7 Wall Ball Front Squats

20 Hollow Body Flutter Kicks

Strength

Back Squat (1×6, 1×4, 2×3, 1×2)

ON A 15:00 RUNNING CLOCK…

Back Squat

1×6

1×4

2×3

1×2

-1:30 Rest b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 Box Jumps (20′)

10 Wall Balls (20/14)

12/10 Cal Bike

Monday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

E2MOM x 20 MINUTES

MIN 1 & 2 — Row 500m

MIN 3 & 4 — 10 TTB + 10 Box Jump Over (24/20) + 10 TTB*

*The work in Min 3 & 4 must be completed in order..10-10-10.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (95/65)|(65/45)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

C. STRENGTH / GYMNASTICS

Metcon (Weight)

10 SETS

1 Power Snatch

1 Over Head Squat

1 Hang Squat Snatch

*Start moderate and build to heavy set of complex. Use same weight or heavier for each set than your 3 Power Snatch on 9/2.

Monday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round: 4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Push-ups

15 Air Squats

STATION 2

AMRAP

10 Ring Rows

20 Mountain Climbers

STATION 3

AMRAP

10 Plate Ground 2 OH

30 Russian Twists

STATION 4

AMRAP

10 Plate OH Lunges

40 Single Unders

Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EA. ROUND

200m Row

7 Up Down Broad Jumps

7 Jumping Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

**10 MIN CAP**

Workout

Metcon (No Measure)

E2MOM x 20 MINUTES

MIN 1 & 2 – Row/Bike 30/24

MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch

Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Kip Swings

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development/Jumping C2B and Jumping MU

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-

Metcon (Time)

OR
FOR TIME

32/28 Cal Row/Bike

into…

6 ROUNDS

5 Pull-ups

10 Up-Downs

15 Sit-ups

-16:00 Time Cap-