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Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

WARMUP (0:00 – 10:00)

30 Seconds

Easy Row/Bike/Run

Front Plank

Active Samson

Moderate Row/Bike/Run

Right Side Split Squat

Left Side Split Squat

Faster Row/BIke/Run

Right Side Plank

Left Side Plank

Dumbbell Warmup

30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Goblet Alternating Reverse Lunges

Snatch Complex (1-1-1)

Snatch Complex

Build to a Heavy Complex:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Substitution

1 Hang Power Clean

1 Front Squat

1 Hang Squat Clean

Building to heavy complex

Metcon (3 Rounds for reps)

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie

Rest 3 Minutes

AMRAP 5:

100’ OH Dumbbell Walking Lunge (45/35)

50 AbMat Sit-ups

Max Calorie

Rest 3 Minutes

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie

OR

Metcon (AMRAP – Rounds and Reps)

“Paw Patrol”

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches 135/95 (115/85)

Weightlifting Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

10:00

2:00 Run/Row/Bike (increasing effort)

2 Rounds for quality

10 Slow Goblet Squats

5 Inch Worms + Push Up

5/5 Glute Bridge

Active Spiderman

15 Sit Ups

into

BB Warm Up

5 Elbow Punches

5 Presses

5 Back Squats

5 Thrusters

Back Squat (5 RM )

Warmup Sets

5 Reps @ 50% (1:00)

4 Reps @ 60% (1:00)

3 Reps @ 70% (1:00)

1 Rep @ 75% (1:30)

1 Rep @ 80% (1:30)

1 Rep @ 85% (1:30)

1 Rep @ 90% (1:30)

3 attempts at 5 RM (2:00)

Build to 5RM. Post heaviest set of 5 as score

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

1 Round of “The Chief” 135/95 (115/85)

50 II Unders

2 Rounds of “The Chief” 135/95 (115/85)

50 II Unders

3 Rounds of “The Chief” 135/95 (115/85)

50 II Unders

“The Chief”

3 Power Cleans

6 Push-ups

9 Air Squats
**Continue to add (1) Round Until time expires.. Score is total # of rounds of Chief plus any additional reps.

Friday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

8:00 Clock

2:00 Run/Row/Bike

Power Snatch (5×3)

Every 1:30 Building

Set 1-5 Warm Up

Set 6-10 3 Rep Max TnGo

Metcon (Time)

On 3:00 Running Clockx5

20/15 Cal

10 Deadlifts 245/165 185/125

10 Bar Over Burpees

Score is slowest Round

Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 Minute Bike/Row

Minute 1: Easy

Minute 2: Moderate

Minute 3: Faster

45 Seconds Each

Upper Back Foam Roll

Banded Pass Throughs

Banded Pull Aparts

Banded Y’s

Banded Face Pulls

Metcon (Time)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups/Core

16/12 Calorie Bike/Row

6 BB of Choice

Recovery WOD=No Score or post slowest round as score

Judge less, and practice more. That’s the secret sauce.

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up (10:00)

30 Seconds @ Each

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Wall Squats

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

Extended Warm Up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

For TIme

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

GS Box Jumps (24/20)

Kettlebell Swings (53/35)

RX+

Box Jump 30/24″

KBS 70/53 lb

C2B PU

Time Cap 25:00

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

:40/:20

Easy Bike/Row/ski

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike/Row/ski

Single Arm Dumbbell Hang Power Clean (:20 ea side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike/Row/ski

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Push Press (Build to a 10RM)

On a 15:00 clock (:90 int)

Warm up sets of 4-6 sets of 4-6 reps to avoid burn out. 3-4 attempts @ 10RM.

**Rest as needed between heavy sets

Metcon (Time)

50/35 Calories

30 SA Dumbbell Hang Clean and Jerk (45/35)

30 Single Dumbbell Goblet Squats (45/35)

30 SA Dumbbell Hang Clean and Jerk (45/35)

50/35 Calories

RX+50/40

Time Cap 15:00

*Alternating as needed. Looking for no more than 3 sets of 10 on C&J

“The privilege of a lifetime, is being who you are.” -Joseph Campbell

Crossfit NWA – CrossFit

Warm-up

()

Metcon (AMRAP – Rounds and Reps)

Lethal Weapon Partner

AMRAPx 22

2 Rnds of Holleyman + 200m Run or 70 II’s

4 Rnds of Holleyman + 200m Run or 70 II’s

6 Rnds of Holleyman + 200m Run or 70 II’s

8 Rnds of Holleyman + 200m Run or 70 II’s

10 Rnds of Holleyman +

200m Run or 70 II ‘s

cont….until time runs out.

*Alternating rounds

Holleyman =

5 Wallballs

3 HSPU

1 Power Clean

A.225/155

B. 185/125

c. 155/105

We are what we repeatedly do. Excellence then, is not an act, but a habit.” Aristotle

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up (8:00)

2:00 increasing effort

1 Rnds

10 Lunge + Twist

15 Sit Ups

10 Good Mornings

10 Tempo Front Squats

20 Singles or 20 II’s

Start warming up FS

Front Squat (OTMx9)

15:00 Strength

1 Rep climbing

Min 1 @ 78%

Min 2 @ 81%

Min 3 @ 84%

Min 4 @ 81%

Min 5 @ 84%

Min 6 @ 87%

Min 7 @ 84%

Min 8 @ 87%

Min 9 @ 90%

Min 10-15 Att 1 RM (2-3 attempts)

%%Are based off of 1 RM

Metcon (Time)

On the 4:00×5

20/15 Cal

40 II Unders

7 Front Squats *Floor 185/125 (155/105)

RX+ 205/145

Score is the slowest round

**Modify as needed

15/12 Cal

60 Singles

7 Front Squats 135/95 115/85

Looking for :45-1:00 rest b/t rounds

***Score is SLOWEST of all rounds

“The future belongs to those who prepare for it today.” -Malcome X

Crossfit NWA – CrossFit

Extended Warm Up

()

Clean Complex (3 PC + 1 SJ)

EOMOMx7

Set 1 3 Power Cleans + 1 Split Jerk @ 65%

Set 2 3 Power Cleans + 1 Split Jerk @ 70%

Set 3 3 Power Cleans + 1 Split Jerk @ 73%

Set 4 3 Power Cleans + 1 Split Jerk @ 75%

Set 5-7 1 Power Clean + Split Jerk building heavy as possible

% sare based off 1 RM PC & Jerk. Score for Complex

Metcon (Time)

3 RFT of

20 Pistols (40 Air Squats)

10 Power Cleans 135/95 (115/85)

20 Box Jump Overs 24/20″

10 Push Jerks 135/95 (115/85)

RX+ 155/105

Time Cap 15:00

“f you know your opponent, but not yourself you will lose 100% of the time”. – Samual Proverb

Crossfit NWA – CrossFit

Back Squat (4-3-2)

Set 1 4 reps @ 86%

Set 2 3 reps @ 92%

Set 3 2 reos @ 95%

Rest 2:00

Set 4 4 reps @ 92%

Set 5 3 reps @ 95%

Set 6 2 reps @ 98%

Rest 2:00

Set 7 4 reps @ 98%

Set 8 3 reps @ 104%

Set 9 2 reps @ 110%

% Are based off 5 RM NOT 1 RM

Metcon (Time)

For Time

3 Rnds of

7 Squat Cleans 115/85

7 T2B

7 Box Jump Overs 24/20

30/24 Calories

3 Rnds of

6 Squat Cleans 115/85

6 T2B

6 Box Jump Overs 24/20

30/24 Calories

3 Rnds of

5 Squat Cleans 115/85

5 T2B

5 Box Jump Overs 24/20

RX+ Squat Snatch 95/65

Time Cap 20:00