(479) 644-8108

Tuesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Zoom Classes 8:30, 12:00. 5:15pm

Metcon (Time)

“Double Down”

For Time:

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

STIMULUS

This big, longer chipper workout will challenge our metabolic conditioning

Let’s chip away at the double under and sit-ups movements in manageable chunks

A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first

If we stay under control for the first half, we’ll be able to attack the second half

Find paces and break-up strategies that you see yourself improving upon

SUBS

Run

500m Row

800m Bike Erg

40/30 Cal AB

Metcon (Time)

“Woodworker”

For Time:

100 Double Unders

75/50 Calorie Row/800m Run

50 Burpee Box Jumps (24″/20″)

75/50 Calorie Row

100 Double Unders

STIMULUS

GENERAL

Working on the medium-long side for this cardio focused chipper workout

We expect this workout to last between 15-20 minutes

Wednesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

TABATA X4 EA :20/:10

JUMPIN JAX

DB Alt Deadlift b/t feet

Inch Worm

OH Press

Light 200-300m Jog

Zoom Classes 8:30, 12:00. 5:15pm

Metcon (3 Rounds for time)

“Mashed Potatoes”

On the 0:00…

5 Rounds of

5 Up Downs

10 Push UP

15 Air Squats

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of

5 Up Downs

10 Push UP

15 Air Squats

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of 5 Up Downs

10 Push UP

15 Air Squats

30 Alternating Single Arm Squat Clean Thrusters

STIMULUS

This 3 part workout is scored separately, with the score being the sum of all three parts

Enter your 3 times and WODify will add them up for you

Choose weights and variations that enable you to complete each part in 5-7 minutes

You will rest the remainder of the 8 minutes until the next part begins

Each part begins on the 8 (0:00, 8:00, 16:00)

With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort

With rest built-in, let’s shoot for really large sets on the dumbbell movements

Power Cleans and squat clean thrusters will alternate each rep

Strength/Skill

()

WEEKLY COVID CHALLENGE

Metcon (Time)

Snake Bite

21-15-9:

Squat Snatches (95/65)

Chest to Bar Pull-ups

KILOS

43/29

STIMULUS

GENERAL

“Snake Bite” is a CompTrain Benchmark workout last completed on 9.30.19

This higher skilled couplet workout should take between 5-12 minutes to complete

SQUAT SNATCHES & CHEST TO BAR PULL-UPS

Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh

Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh

Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions

STRATEGY

F TPO: Metcon (No Measure)

10 OHS WITH CASE OF TOILET PAPER IN THE STORE
Must be videod and posted on community page or IG

Monday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1;00 @ ea station

200 Meter Row/Shuttle Run/Bike Erg/10 cal AB

10 PVC Pass Throughs

5 Inchworm to Push-ups

30 Single Unders

*Use broomstick, band, rake etc

Warm-up (No Measure)

1;00 @ ea station

200 Meter Row/Shuttle Run/Bike Erg/10 cal AB

10 PVC Pass Throughs

5 Inchworm to Push-ups

30 Single Unders

*Use broomstick, band, rake etc

Zoom Classes 8:30, 12:00. 5:15pm

Metcon (AMRAP – Rounds and Reps)

Castaway”

AMRAP 20:

*4 Strict Pull-ups or 2RA/2

LA Plank Rows

8 Burpees

12 Single Dumbbell Step Back Lunges

* https://youtu.be/DVzOxSaGpwI

STIMULUS

This workout is all about finding a rhythm and a way to keep moving for all 20 minutes

The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark

Strict pull-ups will be the only movement we may break up today

There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least

Let’s be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds

Burpees are standard with chest to ground and full hip extension at the top

Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges

Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes

Your score will be total rounds +reps

CFHQ COVID Fundraiser

Metcon (AMRAP – Reps)

WORKOUT 1

Complete as many rounds as

possible in 10 minutes of:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbell snatches, left arm

Strength/Skill

Strength/Skill

Complex

Every 1:30 x 5
A.

On the 0:00… Snatch Technique (A)

On the 2:00 x 5 Sets:

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Set #1 – 35%

Set #2 – 40%

Sets #3+4+5 – 45%

Complex

Every 1:30 x 5
On the 1:30 x 5 Sets:

1 Snatch Pull

1 Hang Squat Snatch (just above knee)

1 Hang Squat Snatch (just below knee)

\https://www.youtube.com/watch?v=hGJwB9Nc4zQ&feature=youtu.be

Set #1 – 55%

Set #2 – 60%

Set #3 – 65%

Set #4 – 67%

Set #5 – 69%

OR

Saturday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

Warm-up

()

Strength/Skill

Power Clean Complex

Power Clean Technique

On the 2:00 x 5 Sets:

1 Clean Pull

1 Clean High Pull

2 Power Cleans

Set #1 – 50% of 1RM Clean

Set #2 – 55%

Sets #3+4+5 – 60-65%

**If you feel good keep lifting here and climb in weight.

STIMULUS

Our complex today focuses on positioning off the ground

First two reps are pulls, with two power cleans to confirm

Clean Pull – Big shrug, but arms stay extended

Clean High Pull – Arms bend (bar to about heart level)

We do not need to hold onto the bar throughout

Focus here purely is technique, both in how we approach the complex and the loads on the bar

https://www.youtube.com/watch?v=o3ACl1REplE&feature=youtu.be

A. CONDITIONING

Metcon (Time)

“Rancy”

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS change arms as athlete chooses

STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout

Single Arm Dumbbell Overhead Squats can be a very limited movement for many

Two different dumbbells may be used to tackle both movements with intended stimulus

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the snatches and overhead squats

A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round

Your score is total time of completion

SUBS

RUN

If unable to run outside, complete one of the following:

500 Meter Bike Erg

250 Meter Row

12/9 Calorie Assault Bike or Echo Bike

15/12 Calorie Schwinn Bike

150 Meter Assault Runner or Trueform

20 x 10 Meter Shuttle Runs

OR

Metcon (Time)

“Hurricane”

3 Rounds:

800m Run

21 Power Cleans (155/105)

STIMULUS

GENERAL

“Hurricane” is a simple, but effective couplet of running and power cleans

The running distance and barbell weight are both designed to be on the moderate side

We expect this workout to take around 20 minutes to complete

Thursday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

NO ZOOM CLASSES TODAY

Warm-up

Warm-up (No Measure)

WARM-UP

Warmup Set 1

20 Double Unders

10 Alt. Reverse Lunges

5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double Unders

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Weight

NO ZOOM CLASSES TODAY

Metcon (AMRAP – Rounds and Reps)

Dizzybat”

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

STIMULUS

Using a single dumbbell in this longer AMRAP workout

Dumbbell will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

1-3 sets will likely be the sweet spot

1Set: 60

2 Sets: 30-30 OR 40-20

3 Sets: 20-20-20 OR 30-20-10

NO ZOOM CLASSES TODAY

Metcon (AMRAP – Rounds and Reps)

“Dizzybat” (No Equipment Version)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

STIMULUS

Using an Odd Object in this longer AMRAP workout

For line hops, let’s choose a line or set down a piece of tape to jump from side to side

Odd-Object will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

MOVEMENT VIDEOS

How to Create an Odd-Object

https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Odd-Object Reverse Lunges

https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be

Reverse Burpees

NO ZOOM CLASSES TODAY

Metcon (Time)

Full Disclosure

Strict Press

Build to a Heavy Single

Push Press

Build to a Heavy Single

“Lickety-Split”

21-18-15-12-9:

Sumo Deadlift High Pulls (75/55)

Push Press (75/55)

Poat Strict Press Load in comments.

Friday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

WARM-UP

3 Sets

1 Minute Bike

10 Lateral Jumps over Dumbbell

10 Alternating Dumbbell Cleans

10 Alternating Dumbbell Push Press

5 Push-ups

8:30 and 12:00 On Line Session

Metcon (Time)

“Kalsnew”

For Time:

*100 Alternating DB or BB Clean and Jerks

*OTM – 5 Burpees over DB

*If you only have a BB stick w the stimulus. Should be light enough you could do 30+ reps UB if need be.

STIMULUS

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell/BB each time

No need to extend the hips fully on our burpees today

Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks

DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

Let’s choose a DB weight that would allow you to hit 30+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell

Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks

Your score will be however long it takes you to finish 100 DB Clean and Jerks

Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

5:15 On Line Session

Metcon (Time)

“Twisted Sister”

For Time:

5 Rounds of “Cindy”

5 Rounds of “Mary”

5 Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Round of “Mary”:

5 Strict Handstand Push-ups

10 Alternating Pistols

15 Pull-ups

STIMULUS

GENERAL

We’ll mash together two classic bodyweight benchmarks in this 15 round workout

You’ll complete all 5 rounds of “Cindy”, move on to the 5 rounds of “Mary”, and finish with another 5 rounds of “Cindy”

We expect this piece to take around 15-25 minutes to complete

Both of these benchmarks are designed with an upper body pull, an upper body push, and a lower body push

“CINDY”

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

Choose rep schemes or variations that allow you to complete the pull-ups in 1 set and push-ups in 1-2 sets

“MARY”

“Mary” is the more advanced relative of “Cindy”

1 Round of “Mary”:

5 Strict Handstand Push-ups

10 Alternating Pistols

15 Pull-ups

Let’s choose a rep number or variation that allows you to complete the strict handstand push-ups in 1-2 sets each round

You’ll alternate legs every rep for a total of 5 on each side for the pistols

Choose a pull-up number or variation that you can complete in 1-3 sets

STRATEGY

“CINDY”

As listed in the stimulus section, “Cindy” alternates between an upper body pull, and upper body push, and a lower body push

Let’s break these up in a way that you would if you were completing 20 rounds of “Cindy” for time

The big things to consider are the upper body movements

The reps on the pull-ups are on the lower side, but there are 125 pull-ups total in this workout

If you need a quick break here, think about going 3-2

The push-ups can add up over the 10 rounds of “Cindy”

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

The air squats help you pace out workout and provide a break for the upper half

Move at a pace through those that allows you to thrive on the upper body movements

“MARY”

“Mary” is si

Wednesday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

8:30 and 12:00 On Line Session

Metcon (5 Rounds for reps)

“Kansas City”

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3 Minutes:

6 Burpees

8 Alternating Single Arm Squat Cleans

100 m Shuttle Sprint or 10 Over and Back DB Hops.

Over and Back = 1 rep. Choose either run or hops on here. This should only take about :15-:20

STIMULUS

3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops/Run

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top

The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep

We will alternate hands after every rep

For each lateral Db hop, over and back will count as 1 rep

Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and WODify will add them together for a sum total

5:15 On Line Session

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

21/15 Calories / Run 300m

15 Toes to Bar/ Sit Ups

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calories/Run 300m

15 Toes to Bar/Sit Ups

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calories/Run 300m

15 Toes to Bar/Sit Ups

9 Front Squats (185/135)

STIMULUS

GENERAL

5 minutes on and 5 minutes off in these fast paced intervals

The calories and toes to bar will remain the same throughout, while the front squat reps will decrease

As the reps decrease, the load will increase

Since these are 5 minute AMRAPs, you’ll move back to the cal if you finish the front squats

The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes

Your score is the lowest rounds and reps total of the three intervals

Tuesday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ACTIVATION

300-200-100-50

Meter Run

After Each Run:

5 Burpees

10 Slow Air Squats

10 Banded Good Mornings (if no band use BB if no BB use a heavy Backpack)

Barbell Warmup

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

8:30 and 12:00 On Line Session

Metcon (Time)

Home WOD

“Kelly’s House”

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters or Wallballs

30 Lateral Hops over DB or 15 Box Jumps 24/20

STIMULUS

In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters

Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell * See movement video*

Choose a weight that will allow for thrusters to be completed in 1-2 sets

5:15 On Line Session

Metcon (Time)

Full Disclosure

“Go Fish”

1,000 Meter Row/800m Run

Directly into…

3 Rounds:

21 Deadlifts 135/95 (115/85)

15 Lateral Barbell Burpees

9 Push Jerks 135/95 115/85)

STIMULUS

GENERAL

The 1,000 meter row serves as a buy-in to the 3 round triplet that follows

This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters

Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9

We expect this workout to take 12-20 minutes to complete

Strength

Deadlift (EMOMx1-3 reps)

If you have some weights at home Get some deadlifts in..

Heavy

1 rep EMOM

Limited /Light Weight

3 Reps

Sets 1-5 Warm Up/Buiild

Sets 6-10 Target Load

Monday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run/Row/Bike

5:00

2:00 Easy into Moderate pace

Jumpin Jacks

Calf Stretch

Air Squat

Up Downs

Pausing Back Squat

Pausing Back Squat

OTM x 10:

1 Pause Back Squat*

One second pause at:

Going Down at Parallel

Absolute Bottom of Squat

Going Up at Parallel

STIMULUS

Working a Pause Back Squat today with 3 separate pauses

Movement Order: You’ll squat to parallel, squat to full depth, return to parallel, then stand to full extension

There are pauses built in at three locations:

Pause for 1 second at parallel on the way down

Pause for 1 second at full depth

Pause for 1 second at parallel on the way up

Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat

These 10 reps are on the clock, starting at the top of each minute

See below for a demo video ”

https://youtu.be/M9j-bjooDHQ

1 Pause Back Squat*

One second pause at:

Going Down at Parallel

Absolute Bottom of Squat

Going Up at Parallel

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders/80 Singles/or 40 Dots

20 Burpees/Up Downs

40 Double-Unders

STIMULUS

Looking to complete 5+ rounds in this 15 minute AMRAP

Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to complete the double unders unbroken

Metcon (Time)

“Layup”

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups

Directly into…

5-10-15-20-25:

*KBS (53/35)

**Wallballs (20/14)

*Ise DB hold end

**Use DB Goblet Sqt + into PP

STIMULUS

GENERAL

We’ll transition from a descending rep scheme workout right into an ascending rep scheme workout

The first part may look familiar, as it is the benchmark workout “Annie”

This all bodyweight couplet opens up for the all weightlifting couplet that follows

There is no rest between the two workouts, as you’ll move directly into the swings and wallballs

Your score is the total time it takes to complete both parts

We expect this workout to take around 15-20 minutes to complete

Saturday

Announcements

CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches

Jokers – 400m Run

Free Deck of Cards APP

https://www.youtube.com/watch?

v=WUTzoxCdF20&feature=youtu.be

If you wanna create your own DOC wod with the equipment you have, make changes as needed…

HAVE GREAT SATURDAY