(479) 644-8108

Thursday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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Metcon (No Measure)

OPTIONAL ACTIVE RECOVERY DAY

5 Rounds Not For Time:

500 Meter Row

21 AbMat Sit-ups

12 Burpees

OR

Metcon (5 Rounds for reps)

“Minute to Win It”

5 Rounds:

1 Minute Burpees

1 Minute Kettlebell Swings (70/50)

1 Minute Bike Calories

1 Minute Rest

OR

ROMWOD

Upper Body

1. Puppy Pose: 1 Minute

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

2. Shoulder to Floor: 1 Minute Each Side

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

3. Wrist Stretches: 1 Minute

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

Lower Body

1. Couch Stretch: 2 Minutes Each Side

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

2. Pigeon Pose: 2 Minutes Each Side

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

3. Butterfly: 90 Seconds

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

4. Pike: 1 Minute

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

5. Straddle: 1 Minute

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

6. Kneeling Split: 1 Minute

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

Wednesday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

KB Sumo Deadlift High Pull

Lunge + Twist

Dive Bombers

Bird Dogs

Russian KBS

BB Set Up/Warm Up

3 Good Mornings

3 Hang Power Cleans

3 Front Squats

3 Strict Presses

Strength/Skill

Clean and Jerk (Complex)

Clean and Jerk Complex

On the 1:30x 7 Sets:

1 Low Hang Squat Clean

1 Squat Clean

1 Push Jerk

1 Split Jerk

Set 1 Warm Up

Set 2 Warm Up

Set 3: 70% of 1RM Clean and Jerk

Set 4: 74% of 1RM Clean and Jerk

Sets 5-7: 74-85% of 1RM Clean and Jerk

Clean and Jerk (1-1-1-1)

On a 5:00 running clock establish 1 HAP C&J

**Athlete Choice Power/Split/Squat

Metcon (Time)

On the 3:00 x 5 Rounds:

10 Handstand Push Ups

10 Deadlifts 225/155 (185/135)

12/9 Calories

RX+

10/7 Strict HSPU

DL – 275/205

Assault Bike

Score will be slowest time of all 5 rnds.

Modify reps as needed. Looking for 1:00 +/- of rest per round.

Modified/Scaled

7 HSPU

7 Deadlifts

10/7 Cal

Home WODS

Metcon (Time)

“Floor It”

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 DBL DB Deadlifts

21/15 Calories or 300m Run
*Score is slowest time of 5 rnds.

Monday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Scorpion Stretch

Superman + Rotation

Lunge + Pass Through

Core (V Ups, Sit Ups,Plank)

Slow Air Squats

BB Set Up/Warm Up

Strength/Skill

Front Squat (10-8-6-4-2 reps)

On the 2:00 x 5 Sets:

Set 1 Warm Up

Set 2 Warm up

Set 3: 10 Reps @ 69% of 1RM Front Squat

Set 4: 8 Reps @ 74% of 1RM Front Squat

Set 5: 6 Reps @ 79% of 1RM Front Squat

Set 6: 4 Reps @ 86% of 1RM Front Squat

Set 7: 2 Reps @ 94% of 1RM Front Squat

STIMULUS

DESCRIPTION

Climbing 3% over last week in this Front Squat piece

The reps will decrease as the loading increases in this running clock workout

You’ll start a new set every 2 minutes [0-2-4-6-8-10-12]

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel “

OR

Overhead Squat (5-3-1-1-1)

Set 1 Warm Up

Set 2 Warm Up

Set 3 5 Reps

Set 4 3 Reps

Set 5 1 Reps

Set 6 1 Reps

Set 7 1 Rep

Metcon (AMRAP – Rounds and Reps)

“Triple Play”

AMRAP 15:

200 Meter Run,

3 Box Jumps,

3 Power Cleans

200 Meter Run,

6 Box Jumps,

6 Power Cleans

200 Meter Run,

9 Box Jumps,

9 Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95 (115/85)
Today’s workout will test power, accuracy, and endurance over a moderate time domain

The box jumps and power cleans will climb by 3 reps each round, while the runs remain at 200 meters

Your score will be total reps completed at the end of 15 minutes

Score each 200 meter run as [1 rep]
See below for a scoring reference:

Finish 3’s: 7 Reps

Finish 6’s: 19 Reps

Finish 9’s: 37 Reps

Finish 12’s: 61 Reps

Finish 15’s: 91 Reps

Finish 18’s: 127 Reps

Finish 21’s: 169 Reps

Finish 24’s: 217 Reps

Finish 27’s: 271 Reps

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Triple Play”

AMRAP 15:

200 Meter Run,

3 Box Jumps,

3 DBL DBPower Cleans

200 Meter Run,

6 Box Jumps,

6 DBL DBPower Cleans

200 Meter Run,

9 Box Jumps,

9 DBL DB Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

DBL DB 50/35

Sub

250m Row

SuitCase Lunge

Tuesday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Row/Bike/Ski

EMOMx12

Min 1- MB Cleans

Min 2 -Shuttle Runs

Min 3 – Plate Jumps

Min 4 – DBL DB S2OH

Min 5- MB Cleans

Min 6 -Shuttle Runs

Min 7 – Plate Jumps

Min 8- DBL DB S2OH

Min 9- MB Cleans

Min 10 -Shuttle Runs

Min 11 – Plate Jumps

Min 12 – DBL DB S2OH

Odd-Alternating b/t MB Cleans & plate jumps

Even- Alternating b/t Shuttle Runs & DBL DB S2OH

Metcon (3 Rounds for reps)

AMRAPx7:

15 S2OH 95/65

30 Double Unders

20 Wallballs (20/14) @10′

30 Double Unders

Rest 3:00

AMRAPx6

10 S2OH 115/85

25 Double Unders

15 Wallballs (20/14) @10′

25 Double Unders

Rest 3:00

AMRAPx5

5 S2OH 135/95

20 Double Unders

10 Wallballs (20/14)@10′

20 Double Unders

RX+ 115/85, 135/95,155/105

**II’s UB
S2OH Should be UB

II’s – attempts then 1:1 or 50/40/30 Singles

Extra Credit

EMOMx10

Odd – 10 DB Bench Press

Odd – :30 Calories Bike/Row

Home WODS

Metcon (3 Rounds for reps)

AMRAPx7:

15 DBL DB S2OH

30 Double Unders

20 10/10 SA DB Thruster

30 Double Unders

Rest 3:00

AMRAPx6

10 DBL DB S2OH

25 Double Unders

16 8/8 SA DB Thruster

25 Double Unders

Rest 3:00

AMRAPx5

5 DBL DB S2OH

20 Double Unders

8 4/4 SA DB Thruster

20 Double Unders

Use WB instead of CB Thruster if possible

II’s-DB Lateral Hope. Over =1 Back =2

Saturday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

200 Group Skills & Drills Run

then

BB Cycling

EMOMx10

Odd :40 Calories

Even: 5 TnGo Power Snatches

Choose Bike/Row/Ski

* Pick a weight you can cycle with good form. Work on resetting hook grip on decent.


U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province,

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Time Cap 30:00

Built in rest should allow you to push the pace on this workout.

100m Should be “sprints”

If not able to move through Pull Ups UB or 2 sets consider cutting reps back to 7.

Same with Burpees.

Home WODS

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Thursday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

View Public Whiteboard

Metcon (Time)

For Time:

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

ROMWOD

Upper Body

1. Puppy Pose: 1 Minute

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

2. Shoulder to Floor: 1 Minute Each Side

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

3. Wrist Stretches: 1 Minute

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

Lower Body

1. Couch Stretch: 2 Minutes Each Side

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

2. Pigeon Pose: 2 Minutes Each Side

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

3. Butterfly: 90 Seconds

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

4. Pike: 1 Minute

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

5. Straddle: 1 Minute

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

6. Kneeling Split: 1 Minute

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

Active Recovery

Metcon (No Measure)

20:00

Bike Erg or Row

*Nice easy pace. Every 5 Min complete 25 Russian KBS. Start on erg

Friday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

View Public Whiteboard

Wednesday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 increasing effort

Row or Bike

into

Toomey Warm Up (1 rnd coach led PVC 1 rnd own BB)

3 Inch Worms

3 BTN Strict Press

3 BTN Press in qtr Sqt

3 BB Jumping Back Sqts

3 Ninja Sqts

3 Hang Power Clean

1 Rnd of complex

Strength/Skill

Snatch (Complex)

On the 1:30 x 7 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Set 1 Warm Up

Set 2 Warm Up

Set 3 Warm Up

Set4 : 66% of 1RM Snatch

Set5 : 69% of 1RM Snatch

Sets 6&7: 72% of 1RM Snatch

Snatch (1-1-1)

Build to a heavy as possible single

OR

Hang Snatch (1-1-1)

Building to a heavy as possible single

Metcon (Time)

“Dirt Nap”

3 Rounds For Time:

15 Hang Squat Cleans 115/85 95/65

15 Lateral Barbell Burpees

RX+135/95

Home WODS

Strength/Skill

EMOMx10

5 DBL DB Strict Presses

Metcon (Time)

15 DBL DB Hang Squat Cleans

15 Lateral Barbell Burpees

Monday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1:00 Easy

Bike/Row/Run

10 Lunge +PVC Pass Throughs

:30/:30 Leg Swings

1:00 Moderate

Bike/Row/Run

10 PVC Overhead Squats

10 Push-up to Down Dog

1:00 Faster

Bike/Row/Run

10 Strict Sit-ups

:30 Flag Pole

Strength

Front Squat (10-8-6-4-2)

Set 1 Warm Up

Set 2 Warm Up

Set 3 Warm Up

Set 4: 10 Reps @ 66% 1RM

Set 5: 8 Reps @ 71% 1RM

Set 6: 6 Reps @ 76% 1RM

Set 7: 4 Reps @ 83% 1RM

Set 8: 2 Reps @ 91% 1RM

Every 2:00 Complete a set

STIMULUS

DESCRIPTION

The reps will decrease as the loading increases in this running clock workout

You’ll start a new set every 2 minutes [0-2-4-6-8-10-12-14]

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel ”

First 3 sets are building to opening load of 66%

Metcon (Time)

“Stub Hub”

21-15-9:

Toes to Bar

Power Snatches 95/65 (75/55)

Directly Into…

9-15-21:

Calories Row/Bike

Overhead Squats 95/65 (75/55)

*(100/150/200m Run)

Time Cap 18:00

DESCRIPTION

This balanced two-part workout features gymnastics, weightlifting, and cardio components

You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet

There is no rest between couplets – you’ll move right into the bike following your last power snatch

Your score is the total time it takes to complete the 180 reps

The intended time range for this workout is between 10-18 minutes

Home WODS

Metcon (Time)

“Stub Hub”

40-30-20:

AbMat Sit-Ups

Single Dumbbell Power Snatches 50/35

Directly into…

20-30-40:

Jumping Lunges

Single Arm Dumbbell Overhead Squats 50/35

Home Body Armor

BODY ARMOR

AMRAP 5: Single Arm Dumbbell Strict Presses

On the Minute (to include the 0:00):

6 Hand-Release Pushups

STIMULUS

Today’s Body Armor focuses on strict strength pressing capacity

Changing arms as we see fit, the score is total strict presses

On the Minute, to include the start of the workout, we complete 6 hand-release pushups to start

These pushups do not contribute towards the score (only total strict presses)

Tuesday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

300m Run

:40/:10

RDL R/L

RDL L/L

Hang Clean + Strict Press R/A

Hang Clean + Strict Press L/A

Superman + Rotation

Hollow Rocks

100mDB OH Walk R/A

100m DB OH Walk L/A

Using Single Light/Moderate DB

1: Metcon (Time)

“Deadbolt”

AMRAPx20

40 Double Unders

200m Run

10 Deadlifts 225/155

7 HSPU

RX+ 275/205

Strict HSPU
Subs

75 Singles

250 Row

Scale load as needed

Strict DBL DB Press

Midline Cash Out

Midline

3 Sets:

20 Weighted AbMat Sit-Ups

25 AbMat Sit-ups (Unweighted)

30 Second Hollow Hold

Rest as needed Between Sets

Home WODS

2: Metcon (AMRAP – Rounds and Reps)

“DEADBOLT”

AMRAP 20:

60 Double-Unders

400m Run

20 Double Dumbbell Deadlifts 50’s/35’s
SUBS

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

120 Single Unders

21/15 Calorie Assault Bike or Echo Bike

Equal Calorie Bike Erg

15/12 Calorie Ski Erg

21/15 Calorie Row

Home WODS