(479) 644-8108

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

Metcon (Time)

19.4
For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

M 95 lb.

W 65 lb.

Time cap: 12 minutes

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

10 Cal

10 Push Ups

10 Lunge + Twist

20 Sit Ups

10 Goblet Squat

:30 Wall Sit

Metcon (No Measure)

19.4 Prep
EMOMx10

Odd- 5 Back Squats *not HAP light-moderate

Even- 15 /12 Cal/Goat work

Rest 2:00

AMRAP

Min 1 DB Suit Case Lunge

Min 2 KB Russian Swing

Min 3 Slam Balls

Min 4 Alt V Ups

Min 5 :30/:30 KB OH walk upside down kb

Repeat

Accessory Work

Shoulder Prtocal

RTC Verticle/Horizontal

Reverse Fly

Lateral/Front Raises

Metcon (No Measure)

FIT
3 Rounds

1:00 station :20 transition b/t

1:00 rest b/t rounds

Station 1

DB Push Press

Station 2

DB Bent Over Row

Station 3

Max Cal Bike

Station 4

Reverse Lunge

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

3 rounds increasing effort

200m Row

15 Air Squats

10 DB Strict Press *light

5 up Downs

Metcon (AMRAP – Rounds and Reps)

Triple AMRAP
AMRAPx8

35 II Unders

8 DB Thrusters 45/35 40/30 35/25

8 Burpees

rest 1:00

AMRAPx6

25 II Unders

6 DB Thrusters

6 Burpees

rest 1:00

AMRAPx4

15 II Unders

4 Thrusters

4 Burpees

Cash Out

3 sets

13 Supinated Curls

13 Bent Over Rows

13 Hammer Curls

Rest as needed b/t sets. UB reps

Metcon (No Measure)

FIT
2 rounds

*no rest b/t stations

**2:00 rest b/t rounds

Station 1

1:00 II Unders/Attempts

1:00 Sit Ups

Station 2

1:00 Air Squats

1:00 Plank Hold

Station 3

1:00 II Unders

1:00 Sit Ups

Station 4

1:00 Burpees

1:00 Plank Hold

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

3 Rounds or 8:00

10 Thoracic Spine Rotations

8 Jefferson Curls

8 Good Mornings

8/8 Back Rack Reverse Lunge

100m Run

Deadlift (Every 90 seconds x 6)

*Build 15-20% heavier than the weight for workout.

Metcon (Time)

10 RFT of
12/10 Cal

2 Deadlift *heavy athletes choice

6 Box Jump Up/Over 24/20

Time Cap 20:00

Metcon (No Measure)

FIT
1 round

4:00 stations w 1:00 rest b/t stations

Station 1

AMRAPx4

10 Push Ups

20 Flutter Kicks

Station 2

Run 600m

Station 3

10 Toes 2 Rings

10 BB Thrusters

Station 4

Run 600m

Welcome to the best hour of you day

Crossfit NWA – CrossFit

Warm-up

Chipper Style (8:00 cap)

20 cal

20 Up Down

20 DB Hammer Curls

20 Plate Jumps

10 Broad Jumps

20 DB Renegade Rows

Push Jerk (Every 90 seconds x7 complete 4 Push Jerks )

From floor climbing in weight

Metcon (AMRAP – Rounds and Reps)

AMRAPx13
6 Push Jerks 185/125 (155/105, 135/95)

5/3 Strict Pull Ups

25 II Unders

Metcon (AMRAP – Reps)

FIT
2 Rounds 1:30 stations w :30 rest/plank b/t stations

Station 1

Max Calories Bike

Station 2

DB Push Press

Station 3

II Unders/Singles

Station 4

Suit Case DB Liunge

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx4

P1- Run 100m/150m Row

P2- 2 Jumping Jacks-2 Mtn Climber -2 Lunges – 2 Up Downs

From here

Partners rotating

P1 10 Sn Grip Deadlift

P2 10 PVC Pass thru rotate

8 Snatch High Pull

10 PVC Good Morning rotate

6 Muscle Snatch

:30 Flag Pole

6 Hang Power Snatch

:30 Flag Pole

Power Snatch working up to load

Metcon (Time)

Teams of Two
Row 1500m (alt every 250m)

60 Burpees Over Bar

40 Power Snatch 135/95 (115/85 95/65)

40 Burpees Over Bar

20 Power Snatch

Row 1500m (alt every 250m)

Hard Cap 35:00

Workout must be complete in order. Split Burpee and Snatch reps as needed between partners

Metcon (No Measure)

FIT
3:00 Stations w 1:00 rest b/t stations

#1

EMOM

20 Air Squats

#2

EMOM

20 Sit Ups

#3

EMOM

10 Burpees

#4

EMOM

12/8 Cals

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Metcon (AMRAP – Reps)

19.3
For time:

200-ft. DB overhead lunge

50 DB box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Tiebreaks: After final box step-up

and final handstand push ups

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box

Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

*Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Welcome to the best hour of the day.

Crossfit NWA – CrossFit

Warm-up

8:00

Row Bike Shuttle Run

Push ups

Sit Ups

Scorpions

Plate Jumps

KBS

Metcon (Weight)

Pre Open 19.3
EMOMx10

Odd – AMRAP 4 Kang Sq + 4 Alt Back Rack Lunge BB LW-Mod

Even – Row/Bike/Goat

Rest 2:00

EMOMx10

Odd 3-5 Bench Press climbing

Even 2 10/7 Cal/Goat

Post BP #

Metcon (2 Rounds for reps)

FIT
2 Rounds

2:00 Stations

No rest b/t stations

2:00 rest b/t rounds

Station 1

1:00 Slam Balls

1:00 Single Leg Box Overs

Station 2

Single Unders/II att

Station 3

1:00 Slam Balls

1:00 Single Leg Box Overs

Station 4

1:00 Floor Press

1:00 Bent over DB Row (:30 R/A :30 L/A)

Accessory Work

15:00

Shoulder Protocol

RTC, Reverse Fly, Lateral/Front Raises

10/10 Bent Over Rows

10 Straight Barbell Curl

10 Banded Tricep Extensions

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

General W/U

2:00 bike/rower/Shuttle Runs easy pace

2:00 of 10 Air Sq + 10 Groiners+ 5 broad jumps

2;00 Bike/Rower/Shuttle Runs moderate pace

2:00 of push ups + Piked or HS Shoulder taps+ 5 Scap Pull Ups

Barbell Warm Up

Clean

7 Clean Deadlifts\

5 Dip/Drive/High Pull

5 Muscle Cleans

5 Hang Power Cleans

5 Power Cleans

Jerk

5 Strict Press

5 Push Press

5 Push Jerks

Then work up to working weight

THE CALI BEAR

Every :30 for 20 minutes

1 Power Clean & Jerk

225/155

185/125

155/105

Scaling

Scale weight back and perform 2-3 reps on the minute resting as needed to ensure proper mechanics

Accessory Work

Roll Out Lower/Upper Back

Focus on quads and IT

Metcon (2 Rounds for reps)

FIT
2 Rounds

1:30 Stations :30 Plank/Rest b/t

Station 1

Box Step Ups

Station 2

DB Reverse Lunge Suit Case

Station 3

DB Push Press

Station 4

Russ KBS

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx6

8 Cal

8/8 Banded Side Steps

16 Alt Supermans

2 sets

4 BB Kang Squats

8 Lateral Leg Swings

5/5 Groiners

Back Squat (5-5)

Back Squat (3-3-3)

Back Squat (1-1-1)

BS Timeline

0 min 5 @ 40%

2 min 5@ 50%

4 min 3@ 60%

6 min 3@ 70%

9 min 3@ 80%

12 min 1@ 90%

15 min 1@97%

18 min 1@102%

Metcon (Time)

For Time
50-40-30

Wallballs

15-20-25

Calories or

30-40-50

II Unders

Time Cap 12:00

Post in comments if you did calories or Dubs

Metcon (AMRAP – Reps)

FIT
1 Round

4:00 rnds w 1:00 rest b/t rnds

Station 1

AMRAPx4

10 Wallballs

5 KB(2) Deadlifts

Station 2

2:00 Max Cal Bike

2:00 Max

Station 3

AMRAPx4

10 Wallballs

5 KB(2) Deadlifts

Station 4

2:00 Max Cal Row

1:00 Max Slam Balls

1:00 Max Push Ups