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Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Skills and Drills

Metcon (AMRAP – Rounds)

Deck of Cards

AMRAPx25

Hearts – Burpees

Clubs – Single DB Power Snatch 45/35

Spades – Single DB Reverse Lunge

Diamonds – Box Jump Overs 24/20

Jokers – 4x100m Sprints (athletes alternate 100m

Aces -21 Reps

Kings -15 Reps

Queens – 14 Reps

Jacks – 13 Reps
Total # Of cards completed is score

Home WODS

Metcon (Time)

“Gone In 60 Seconds”

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

*On the Minute: 20 Double Unders

II’s should only take 10-15 seconds to complete.

STIMULUS

DESCRIPTION

Double unders at the top of every minute will interrupt your progress on this three round workout

Starting on the 0:00

and every minute thereafter, you’ll complete 20 double unders

With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can

After each set of double unders, pick up wherever you left off in the round

Your score is the total time it takes you to complete the 3 rounds

We expect this workout to take between 18-25 minutes to complete

Thursday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

30 Seconds Lunge + Pass Thru

30 Seconds Alternating Bird Dogs (https://www.youtube.com/watch?v=yS3FoUwVV5E&feature=youtu.be)

30 Seconds Jumping Jacks

Into…

2 Rounds:

30 Seconds Box Step-ups

30 Seconds Front Plank

30 Seconds Inchworm to Push-up

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute GS Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest

STIMULUS

DESCRIPTION

We’ll work for 3 minutes before resting for 1 in today’s interval style workout

Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds

With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout

Reps cans be recorded during the rest between rounds

ROMWOD

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute (https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be)

3. Wrist Stretches: 1 Minute (https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be)

Lower Body:

1. Couch Stretch: 2 Minutes Each Side (https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be)

2. Pigeon Pose: 2 Minutes Each Side (https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be)

3. Butterfly: 90 Seconds (https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be)

4. Pike: 1 Minute (https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be)

5. Straddle: 1 Minute (https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be)

6. Kneeling Split: 1 Minute (https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be)

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

200m Skills and Drills

into

2 Rnds

:30/:10

Lunge + Pass Thru

Push Ups

Core

R1 Single Unders/Plate Jumps R2 II Unders/attempts

MB Cleans

Metcon (Time)

1 Round:

160 Double Unders

*800 Meter Run

40 Wallballs 20/14

5 Devils Press 45/35(DBL DB)

2 Rounds:

80 Double Unders

**400 Meter Run

20 Wallballs 20/14

5 Devils Press 45/35

3 Rounds:

40 Double Unders

***200 Meter Run

10 Wallballs 20/14

5 Devils Press 45/35

Time Cap 30:00

Scale Version

100 II’s or 175 Singles

400-600M Run

25 Wallball

5 Burpees

2 Rnds

50 II Unders or 100 Singles

200m Run

15 Wallballs

5 Burpees

3 Rnds

25 II Unders or 50 Singles

100m Run

8 Wallballs

5 Burpees

SUBS

2:1 Singles

*1,000 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

**500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

***250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

Cash Out

Every 1:30×7 sets

Max Strict HSPU

scaled

(Kip, ABmat, Push Up)

Within each 90 second window, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets

Pick a number from the beginning that you think you can hold throughout

Enter your lowest round number as your score

**This interval work is designed to improve HSPU, but you can do II’s, Sit Ups, Push Up etc

Home WODS

Metcon (Time)

“Long Beach”

1 Round:

160 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Burpees

STIMULUS

DESCRIPTION

Going on the longer side in this all bodyweight workout

The reps get smaller, but the rounds increase as this workout progresses

We expect this piece to take around 25-30 minutes to complete

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

Single Unders (320-160-80)

Time Cap Each Set:

160 Double Unders: 3:00

80 Double Unders: 1:30

40 Double Unders: :45

Over and Back Dumbbell Hops (1/2 Reps)

Line Hops (Equal Reps)

Double Taps (Equal Reps)

200 METER RUNS

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

15 x 10 Meter Shuttle Runs

400 METER RUNS

500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

1,000 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/55 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

Cash Out

BEACH READY

8 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

into

Toomey Warm Up

Coach Lead

5 BTN Press

5 BTN Press Qtr Sqt

5 Jumping Back Sqt

5 Sotts Press (Elbow Punch)

5 Hang Muscle Snatch

5 Power Snatch

Snatch Complex

Snatch Complex

Every 1:30

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

https://www.youtube.com/watch?v=M3KBk3SFXRk&feature=youtu.be

Set 1 @ 40%

Set 2 @ 45%

Set 3@ 50%

Set 4@ 55%

then

On the Minute

Set 5 – 1 Snatch @ 60%

Set 6: 1 Snatch @ 64%

Set 7: 1 Snatch @ 68%

Set 8: 1 Snatch @ 64%

Set 9: 1 Snatch @ 68%

Set 10: 1 Snatch @ 72%

Set 11: 1 Snatch @ 68%

Set 12: 1 Snatch @ 72%

Set 13: 1 Snatch @ 76%

*Athlete choice. Power / Split / Squat

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 3:

*3 Power Snatch 115/85 95/65

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

**DBL DB Power SN 45/35

Scale loads as needed

Sub Sit Ups for PU or Sqts if needed

STIMULUS

DESCRIPTION

This is a twist on the benchmark workout “The Chief”

You’ll move quickly for 3 minutes and rest for 1 in this interval piece

The way the workout is written allows for a high intensity to be maintained:

There is built in rest

The reps are small

The movements patterns do not interfere with each other

Use weights and variations that allow you to complete at least 4 rounds within each AMRAP (1 Round Every :45 Seconds)

Record rounds and reps for all 5 intervals, as your score is the sum total of these numbers

Home WODS

Metcon (5 Rounds for reps)

“CEO”

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

STIMULUS

DESCRIPTION

“CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”

You’ll move quickly for 3 minutes and rest for 1 in this interval piece

The way the workout is written allows for a high intensity to be maintained:

There is built in rest

The reps are small

The movements patterns do not interfere with each other

Use weights and variations that allow you to complete at least 3 rounds within each AMRAP

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata Style

:20/:10 w 4 intervals of each

Shuttle Runs

Core (sit Ups, V Ups slam balls)

Push Ups (include some up dog and down dog in here to avoid fatigue

Russian KBD

KB Sumo Deadlift

Strength/Skill

Behind The Neck Jerk (On a 12 Minute EMOM Clock)

Build to a moderate to heavy Jerk. Athlete choice Power or Split

Metcon (AMRAP – Rounds and Reps)

“Cinnamon Swirl”

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

We can expect to complete around 7-10 rounds when all is said and done

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

SUBS

Ring Rows

Inverted Rows Video

Barbell Bent Over Rows

Double Dumbbell Rows

Single Dumbbell Row (7 Each Side)

Odd Object Rows (2x Reps)

DOUBLE DUMBBELL PUSH PRESS

Single Dumbbell Push Press (5 Each Side)

Odd Object Push Press

Barbell Push Press

Medicine Ball Push Press

DOUBLE DUMBBELL DEADLIFTS

Single Dumbbell Deadlifts (10 Each Side)

Odd Object Deadlifts

Barbell Deadlifts

Medicine Ball Deadlifts

200 METER RUNS

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

15 x 10 Meter Shuttle Runs

Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

2 rnds for quality

5 Inch Worms

10 Russian Baby Maker Sqts (https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be)

15 Sit Ups

10 Lunge + Twist

Strength

Overhead Squat (7×2)

15:00 to complete

Climbing in weight build to heavy double

OR

Front Squat (5-5-3-3-1-1-1)

15:00 to complete

Climbing in weight build to heavy single

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
MU – Bar or RIng

3 RFT of

50 Air Squats

15 Pull Ups or 10 C2B

10 Hang Power Cleans 115/85

Scale as needed

35 Air Squats

10 Pull Ups

10 Hang Power Cleans

Time Cap 15:00

Rounds should take 2-4:00 to complete

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Nasty Dozen”

AMRAP 12:

50 Air Squats

7 Strict Pull-ups

10 Double Dumbbell Power Cleans

STIMULUS

DESCRIPTION

“Nasty Dozen” is a twist on an old school CrossFit Benchmark workout that balances weightlifting and gymnastics

Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work

This works out to a round every 3-4 minutes

PU SUBS

Inverted Rows

Barbell Bent Over Rows

Double Dumbbell Rows

Single Dumbbell Row (7 Each Side)

Odd Object Rows (2x Reps)

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Skills and Drills

High Knees

Butt Kickers

Side Shuffle

Toy Soldiers

High Hamstring Stretch

Quad Stretch

Heel Walk

Toe Walk

Cradle Stretch

Lunge + Twist

into

3-5 Reps of each movement

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

Alternating Rounds

AMRAPX25

1 Round Ea of

Trilplet 1

12/9 Cal /Up Downs/Run 100m

6 DBL DB/KB Deadlifts

3 HSPU (strict if possible) * 3 DB S2OH (strict press if poss)

1 round ea

Triplet 2

12 Filly Alt OH Lunge

6 TTB/Core

3 Strict Pull Ups (ring rows

Modified Rep scheme

9/7 Cal or Up Downs or 50m Run

5 Sumo DL

1-2 Strict +2-1 Kipping HSPU

9 OH Lunge

6 Sit Ups

3 Pull Ups/3 Negatives

SUBS

During this workout A1 will start and complete a full round of triplet 1. A2 then must do the same while A1 rests. A1 then moves into triplet 2 while A2 rests. Finally A2 completes a rnd of triplet 2. Each round should take approx 1:00 +/- to complete. You can alternate bt cal, run, and up downs if wanted. Modify as needed.

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata (20/10)

Shuttle Runs x8

then 2 Rounds For Quality:

:30 Second R1 Single Unders R2 II Unders

:30 Second Banded Pull Aparts or Flag Pole Stretch

:30 Second Active Spiderman or Superman + armRotations

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Clean Complex

Clean and Jerk Complex

On the 1:30 x 9 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Sets 1-3 Warm Up sets *any variation

Set 4: 64% of 1RM Clean and Jerk

Set 5: 68% of 1RM Clean and Jerk

Set 6: 72% of 1RM Clean and Jerk

Set 7: 68% of 1RM Clean and Jerk

Set 8: 70% of 1RM Clean and Jerk

Set 9: 74% of 1RM Clean and Jerk

STIMULUS

DESCRIPTION

These 3 reps are designed to be completed without dropping the barbell

Rounds begin every 90 seconds. Just like Wednesday these % are based off “previous 1RM. Until acclimated to heavy cycling again we recommend you pull 10 +/- lbs off your 1RM #.

Metcon (Time)

“90 Shiny”

21-15-9:

Power Cleans 135/95 (115/85 or 95/65)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats 135/95 (115/85 or 95/65)

50 Double Unders After Each Round

Time Cap 18:00

Subs

75 Singles, 12/9 Cal

:30 Ski Erg

STIMULUS

DESCRIPTION

There are 2 parts to this workout, each consisting of a barbell and jump rope movement

After each round on the barbell, you’ll complete 50 double unders

There is no rest between the first couplet and the second

The workout flows as follows:

21 Power Cleans, 50 Double Unders

15 Power Cleans, 50 Double Unders

9 Power Cleans, 50 Double Unders

21 Front Squats, 50 Double Unders

15 Front Squats, 50 Double Unders

9 Front Squats, 50 Double Unders

Your score is the total time it takes you to complete the full workout

We expect this piece to take around 10-16 minutes to complete

Home WODS

Metcon (Time)

“90 Shiny”

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

STIMULUS

DESCRIPTION

There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement

After each round on the dumbbell, you’ll complete 50 double unders

There is no rest between the first couplet and the second

The workout flows as follows:

21 Dumbbell Power Cleans, 50 Double Unders

15 Dumbbell Power Cleans, 50 Double Unders

9 Dumbbell Power Cleans, 50 Double Unders

21 Dumbbell Front Squats, 50 Double Unders

15 Dumbbell Front Squats, 50 Double Unders

9 Dumbbell Front Squats, 50 Double Unders

Your score is the total time it takes you to complete the full workout

We expect this piece to take around 10-16 minutes to complete

Home Armor

Body Armor

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Double Dumbbell Thrusters

STIMULUS

DESCRIPTION

Today’s body armor primarily focuses on pressing with the lower body

At the top of every minute, you’ll complete 5 double dumbbell thrusters

With whatever time remains in the minute, you’ll complete as many jumping lunges as you can

Your workout will end when you have completed 100 jumping lunges

Count each jump as 1 rep (50 each side)

Thursday

Crossfit NWA – CrossFit

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ROMWOD

Upper Body

1. Puppy Pose: 1 Minute

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

2. Shoulder to Floor: 1 Minute Each Side

https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

3. Wrist Stretches: 1 Minute

https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Lower Body

1. Couch Stretch: 2 Minutes Each Side

https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be

2. Pigeon Pose: 2 Minutes Each Side

https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be

3. Butterfly: 90 Seconds

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

4. Pike: 1 Minute

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

5. Straddle: 1 Minute

https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

6. Kneeling Split: 1 Minute

https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be

Home WODS

Metcon (Time)

“Grip Don’t Trip”

100 Air Squats, 100 Meter Farmers Carry

50 Sit-ups, 100 Meter Farmers Carry

80 Air Squats, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Air Squats, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Air Squats, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

Dumbbells: 50/35

STIMULUS

DESCRIPTION

The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume

Between each set of air squats and sit-ups, you’ll complete a 100 meter farmers carry

We expect this piece to be on the longer side

The intended time range is around 25-30 minutes
If you are looking for a little recovery workout maybe grab a partner on this one or cut the reps in half.

Wednesday

Crossfit NWA – CrossFit

Warm-up (No Measure)

Warm Up

2:00 Run/Row/Bike

1 round

10 Lunge + Pass Thru OVC/Band

15 ea Leg Swings

5 inch worms

10 Good Mornings

15 Sit Ups

into

Burgener Warm Up

Strength/Skill

Snatch (5×1)

Snatch Waves

On the Minute x 9:

Minute 1: 1 Snatch @ 60%

Minute 2: 1 Snatch @ 64%

Minute 3: 1 Snatch @ 68%

Minute 4: 1 Snatch @ 64%

Minute 5: 1 Snatch @ 68%

Minute 6: 1 Snatch @ 72%

Minute 7: 1 Snatch @ 68%

Minute 8: 1 Snatch @ 72%

Minute 9: 1 Snatch @ 76%

Minute 10-15 Snatch HAP. 2-3 attempts @ 1RM

*Remember it prob will NOT be what it used to be. Expect 1 new “lower” 1RM.

Looking for loads to increase throughout wave. As weight gets heavier depth “should” get lower and lower. Athlete choice P/S/S

Base % off whichever you plan on doing 1 RM Squat or Power Snatch

Sub

Clean & Jerk

OR

Clean and Jerk (Same % as Snatch)

Sub for Snatch

Metcon (3 Rounds for time)

“Encore”

On the 5:00 x 3 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters (45’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (45’s/35’s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (45’s/35’s)

Loads are DBL DB

Rx+50/40

Record time for all 3 rounds

Subs

Over/back- 50 II’s,42 Mtn climbers

BB Load 115/85 *Power Snatch instead of Devils Press

Thrusters-Wallballs

C&J – KBS

Devil’s Press – G2OH

Stimulus

A new round starts every 5 minutes in this interval workout.

You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins

We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover

Home WODS

Metcon (4 Rounds for time)

“Encore”

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

12 Thrusters

Since no strength complete 4 rounds instead of 3.
MODIFICATIONS

OVER-AND-BACK DUMBBELL HOPS

42 Double Unders

42 Line Hops

42 Double Taps

42 Mountain Climbers (21 Each Leg)

65 Single Unders

THRUSTERS

12 Single Arm Dumbbell Thrusters

12 Goblet Thrusters

12 Odd Object Thrusters

24 Jumping Air Squats

CLEAN AND JERKS

Single Arm Dumbbell Clean and Jerks

Odd Object Clean and Jerks

DEVIL’S PRESS

Single Arm Devil’s Press

Burpee Broad Jumps