(479) 644-8108

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 Air Squat

:30 Max Sit-ups

STATION 2

1:00 Max KB Swing

:30 Max Flutter Kicks

STATION 3

1:00 Max Cal Row

:30 Max Sit-ups

STATION 4

1:00 Max DB Push Press

:30 Max Flutter Kicks

Tuesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

200m Team Jog

Then…

2-3 Rounds, EZ Effort

7 KB Deadlift

7 DBL KB Russian Swing

7 Up Downs

7/7 Single Arm KB Strict Press (other KB is held in Front Rack)

Strength

KB Thruster (1×5)

7 MINUTES TO BUILD TO…

5-Rep DBL KB Thruster (Moderate)

Workout

Metcon (Time)

FOR TIME*

75 DBL KB Thrusters (Athlete Choice)

*Top of each minute, not including 3-2-1 go, complete 3 Up-Downs.

-15:00 Hard Cap-

Tuesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

25ft line drills of the following ….

High Knees

Butt kickers

Walk on toes

Walk on heels

Walk on outside of the feet

Walk on the inside of the feet

High kicks

Workout

Metcon (Time)

FOR TIME

100m Run

-Rest 1:00-

200m Run

-Rest 1:00-

400m Run

-Rest 1:00-

600m Run

-Rest 1:00-

400m Run

-Rest 1:00-

200m Run

-Rest 1:00-

100m Run

-18:00 Hard Cap-

Tuesday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (4 Rounds for time)

4 SETS

600m Run

-Rest 3:00 b/t Sets-

Metcon (3 Rounds for time)

3 SETS

1000m Row

-Rest 3:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME* (12 MIN CAP)

200m Row

7/7 SA DB Split Squat Thrusters

9/9 SA Glute Bridge DB Floor Press

25 Plate Jumps

:30 Rest

*Increase weight on DBs and pace on the rower each round

Workout

Metcon (Time)

FOR TIME

1000m Row

Immediately into…

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

Optional Finisher

Warm-up (No Measure)

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

C. STRENGTH / GYMNASTICS

Snatch (10 x 1-1 (record as 1 x 2))

10 SETS*

1-1 Snatch (Build to Heavy)

-Rest as Needed b/t sets-

*Start moderate and build to heavy. On the bar, hit first then second rep in quick succession. Rest as needed between sets.

Monday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round: 4:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

MIN 1 – 15 Plate Ground 2 OH

MIN 2 – 30 Plate Hops

STATION 2

AMRAP

15 Cal Bike

7 Push-ups

STATION 3

EMOM

MIN 1 – Plank Hold

MIN 2 – Squat Hold

STATION 4

AMRAP

15 Cal Bike

7 Push-ups

Monday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

1 ROUND → Moderate Effort Across…

30/20 Cal Bike

30 Air Squats (first 10, :01 pause at top/bottom)

20 Push-ups (first 5, :01 pause at top/bottom)

20 Jumping Jacks

10 Strict Pull-ups or Ring Rows

10 x 1 Plate Ground to OH + 1/1 Alt. OH Lunge

Strength

Metcon (Weight)

EMOM X 12 MINUTES

MIN 1 – 12 Front Rack Alt. Lunges*

MIN 2 – :45 Wide Grip Pull-ups

*Barbells come from the floor.
Record heaviest set of lunges.

Workout

Metcon (Time)

EMOM x 10 MINUTES*

6 Alt. DB Snatches (50/35) + 5 Burpees

*Perform both movements every minute, rest the remainder of the minute until next round.
Score is your slowest time…

Tuesday

Crossfit NWA – CrossFit

Warm-up

Strength

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike/Row

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3. From Rack

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Bike/Row/Run 200m

immediately into…

6-9-12

Push Jerk (155/105)|(115/75)

12-12-12

Cal Bike/Row/Run 200m

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3. From Rack

Wednesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

10 Air Squats (with a :01 pause in the hole)

5/5 Cossack Squats w/ PVC

:30 Flag Pole stretch

100m Light Jog

Workout

Extended Warm Up

with a barbell as a group

5 Elbow Punch ea side *open grip

5 Hang Muscle Cleans (Fast elbows)

5 Low Hang Power Cleans (mid thigh launch)

5 Clean Grip High Pull (elbows high & outside)

5 Cleans Power or Squat (receive bar high and ride down)

5 Split Jerks

Clean and Jerk (EMOMx18)

EMOMx1

Min 1-4 1 Hang PC + 1 FS + 1 Split Jerk

Min 5-8 1 Power Clean + 1 FS + 1 Split Jerk

MIn 9-16 1 Clean & Jerk

HAP P/S/Sq

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean (95/65)|(65/45)

7 Front Squats

**ensure elbow finish forward of the bar

Monday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 – Jumping Jacks → Up-Downs

Movement 2 – Single Arm Ring Rows (Right) → Single Arm Ring Rows (Left)

Movement 3 – Air Squats → DBL DB Sumo Deadlifts

Movement 4 – DBL DB Deadlift + Shrug → DBL DB Snatch

Workout

Metcon (4 Rounds for reps)

4 ROUNDS FOR MAX REPS

:45 Max Burpees

-Rest :45-

:45 Max Double DB Snatch

-Rest :45-

:45 Max Ring Rows

-Rest :45-

Monday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

75 Cal Row

75 Cal Bike

1 Mile Run

50 Cal Row

50 Cal Bike

800m Run

25 Cal Row

25 Cal Bike

400m Run

*Approach this entire effort at a consistent, manageable pace. No loss of time in transition.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Bike

immediately into…

6-9-12

Push Jerk (155/105)|(115/75)

12-12-12

Cal Bike

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

C. STRENGTH / GYMNASTICS

Deadlift (1×3)

ON A 10:00 RUNNING CLOCK…

Start with an empty barbell and build to Heavy 3-Rep Deadlift

Metcon (Time)

5 ROUNDS FOR TIME

10 Strict HSPU

20 DBL DB Deadlifts (50/35)