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Tuesday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Box Step up

5/5 DB Strict Press

1:00 Alt. Deadbugs

THEN…

2 ROUNDS

8 Box Jump + Step Down

8/8 DB Push Press *Non-working hand holds DB at shoulder

1:00 Alt. Bird Dogs

THEN…

2 ROUNDS

10 Box Jumps *Fast

10 DB Push Press

1:00 Plank Hold

Workout

“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

20 Box Jumps (24/20)

20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups

**New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

(No Measure)

Tuesday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

10 Wall Ball FR Lunges

6 Up-Downs

1 ROUND

:30 Power Jumps

10 Wall Ball Air Squats

6 Up-Downs

1 ROUND

:30 Fast Wrist Single Unders

10 Wall Ball Thrusters

6 Up-Downs

1 ROUND

:30 Double Unders

8 Wall Balls

:30 Double Unders

Strength

Metcon (Weight)

EMOM x 6 MINUTES*

MIN 1 – 8 Front Squats

MIN 2 – :40 Double Unders

*Build up to and past workout weight.

(Score is Weight)

Workout

“PARTY LIKE IT’S 1999” (AMRAP – Rounds and Reps)

AMRAP x 19 MINUTES

19 Wall Balls (20/14)

33 Double Unders

19 Up-Downs

33 Double Unders

19 Front Squats (75/55)

33 Double Unders

*New Benchmark

(Score is Rounds + Reps)

Monday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Shoulder Taps

10 Ring Rows

8/8 Single Arm Strict Press

6/4 Cal Bike

Strength

Metcon (3 Rounds for reps)

3 SETS

MAX Strict Press

Into…

MAX Push Press

-Rest 2:00 b/t Sets-

*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.

(Score is Reps)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Bike

12 Push Press (115/75)

10 Pull-ups

-12:00 Hard Cap-

(Score is Time)

Monday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

DBL DB Ground to OH

STATION 2

Burpee over DB

STATION 3

Box Step-Ups

STATION 4

Cal Bike

Monday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

20 Cal Bike

-Rest 1:00-

40 Cal Bike

-Rest 2:00-

60 Cal Bike

-Rest 3:00-

*No additional rest b/t Sets

(Score is Each Round for Time)

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5-3-1)

5-3-1

Back Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

(Score is Weight)

Monday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

Monday

Announcements

Saturday 12/28 – 7, 8, 9, 10 classes NO 11:00
New Year Eve- NO 6:30 PM
New Years Day – 7-11 Open Gym format “MURPH”

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row with ½ Slide in

10 Alt. Step-Ups

5/5 Single Arm DB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

250m Row

17 Box Jumps

9 DB Strict Press

(Score is Rounds + Reps)

Sunday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

8/8 SA KB Strict Press

8/8 Single Leg Step Ups*

Workout

Metcon (Time)

3 ROUNDS FOR TIME

9 Push-Ups

12 KB SDHP

15 Single KB Alt. Step-Ups

-10:00 Hard Cap-

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS :20 ON / :10 OFF

MOVT 1 – DBL DB Gun Hold

MOVT 2 – DB Tricep Extension

Sunday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Foam Roll Upper Back/T-Spine

1 ROUND…

5 Inch Worm + Push-Up

10 Double DB Sumo DL

10 Double DB Bent Over Row

2 ROUNDS…

10 Scap Push-Ups

5 Bootstraps

10 Double DB Swings

10 DB Deficit Push-Ups

After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack.

1 ROUND EACH with empty bar:

5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

Strength

Bench Press (4 x Max Reps)

4 SETS

Max Reps BW Bench Press*

-Rest as Needed b/t Sets-

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DBL DB Ground to OH (50/35)|(35/20)

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R
Score is weight on the DB.

Sunday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

EMOM

MIN 1 – Max Pull-ups or Ring Rows

MIN 2 – Max Box Dips or Push-ups

STATION 2

400m Run

(rest remainder)

STATION 3

EMOM

MIN 1 – Max Cal Row

MIN 2 – Max Burpees

STATION 4

80 Double Unders

(rest remainder)