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Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata Style 20/10

4 intervals ec

Jumping Jacks

Plate Jumps

Up Downs

Dbl DB Deadlifts L/W

25′ Shuttle Runs

Metcon (AMRAP – Rounds and Reps)

“Double Dutch”

AMRAP x 20

12 Lateral Burpees Over Dumbbell

40 Double Unders

200m Run

12 Single Dumbbell Box Step Ups (45/35 to 24″/20″)

40 Double Unders

200m Run

12 Pull Ups
Subs

12 Burpees

40 Dubs or 5-10 att 1:1 singles or 65 Single Unders

Modify Loads/Height as needed

10/8 Cal

Cash Out

(10:00)

10-8-6-4-2

DB Bench Press

DB Bent Over Rows

DB Bicep Curl

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

:45 at each

Lunge + PVC Pass Throughs

PVC Overhead Squats

Russian KBS L/W

Active Spidermans

Lunge + PVC Pass Throughs

PVC Overhead Squats (closer grip)

KB SDLHP

Push-up to Down Dog

Flag Pole

PVC/BB Overhead Squats

BB SDLHP

BB Warm Up

Sn Grip Deadlift

Hang Muscle Snatch

OHS

Power Snatch

Overhead Squat (10×3)

Every 1:30×10

Building to a heavy set of 3

Sets 1-4 Warm Up

Sets 5-10 Building Heavy

Metcon (AMRAP – Rounds and Reps)

“FaceTime”

AMRAP 14:

15 Overhead Squats 95/65 75/55

12 Sumo Deadlift High Pulls 95/65 75/55

9 Chest to Bar Pull-ups

100m Sprint or 10/8 cal
Modify loads as needed

Sub

Front Squats instead of OHS or OH Lunge

C2B- Jumping C2B/Banded C2B/Negatives/Pull Ups/Ring Rows

Thursday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

60 Seconds

Easy Shuttle Runs

Lateral Box Step Overs 30/30

45 Seconds

Moderate Shuttle Runs

KB SDLHP

45 Seconds

Faster Shuttle Runs

Box Facing Step-ups

Metcon (AMRAP – Reps)

“4-Wheel Drive”

5 Rounds:

AMRAP 4:

21/15 Calories

15 Burpee Box Jumps (24″/20″)

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds

With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity

The goal is to stay within a 2-3 shuttle run range for each round

Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout

Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike/Row

Active Samson Stretch

Air Squats

Hip Mobility each side

45 Seconds

Moderate Bike/Row

Up Downs

Dumbbell Goblet Squats

Hip Mobility each side

30 Seconds

Faster Bike/Row

Push-up to Down Dog

Dumbbell Goblet Squats

Hip Mobility each side

Back Squat (1 1/4)

Tempo Back Squat

On the Minute x 10:

1 Pausing “”One and One Quarter”” Squat

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

There are pauses built in at two locations:

*Pause for 2 seconds in the bottom of the initial squat

*Pause for 2 seconds at the top of the “”one quarter”” squat

**These percentages are based on your 1RM Back Squat

Metcon (AMRAP – Reps)

“Pinball”

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (45/35)

1 Minute Burpee

1 Minute Rest

*Score is total number of reps over all 5 rounds

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

30 Seconds @ Ea

Inchworm to Push-up

Front Plank

Glute Bridges

Inchworm to Push-up

Hollow Hold

Single Leg Glute Bridges (30 Seconds Each)

Russian KBS

Arch Hold / Superman

Glute Bridge Walkouts

Into

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

3 Position Clean + Jerk

On the 2:00 x 10 Sets:

3-Position Power Clean

3 Push Jerks

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4-5: 60-65%

Set 6-10 1 Clean and Jerk. *Heavy as possible (Power/Split/Squat)

Metcon (AMRAP – Reps)

“Bottom Line”

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap
Your score it total reps completed at the end of the workout

Reference the below number for scoring:

Finish 3’s: 6 Reps

Finish 6’s: 18 Reps

Finish 9’s: 36 Reps

Finish 12’s: 60 Reps

Finish 15’s: 90 Reps

Finish 18’s: 126 Reps

Finish 21’s: 168 Reps

Finish 24’s: 216 Reps

Saturday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row/Bike

PVC Pass Throughs

Child’s Pose

Moderate Row/Bike

PVC Flag Pole

Wrist Stretch

Faster Row/Bike

PVC/BB Overhead Squats

Barbell Warmup

5 Good Mornings

5 BTN Press

5 Elbow Rotations

5 BTN Press in Qtr Squat

5 Romanian Deadlifts

5 Power Snatch

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

75 Power Snatches (75/55)

75/50 Calorie Row

50 Power Snatches (95/65)

50/35 Calorie Row

25 Power Snatches (115/85)

25/20 Calorie Row

15 Rope Climbs

25 Power Snatches (115/85)

25/20 Calorie Row

50 Power Snatches (95/65)

50/35 Calorie Row

75 Power Snatches (75/55)

75/50 Calorie Row

Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1:00

Easy Row/Bike

Sit Ups

Single Unders

Moderate Row/Bike

Quick Single Unders

BB Front Rack Lunges

Faster Row/Bike

Double Unders

:30 Ea Kip Swing /Pull Ups or Ring Row

Metcon (Time)

“Full Circle”

For Time:

1500 Meter Row or 800m Run

100 Double Unders

20 Front Squats 135/95 115/85

20 C2B

20 Front Squats 135/95 115/85

100 Double Unders

1500 Meter Row or 800m Run
Subs:

Reduce Reps/Load

1000m Row or 600m Run (*Sub 6:00)

Max Reps in 2:30 or

200 Single Unders

Regular Pull Ups/Ring Rows

Cash Out

Cool Down

2 rounds

100m Dbl Dumbbell Farmers Carry *choose load

15 Strict Core (TTB/Knee Raises/Sit Ups)

20 Cross Body Lunge aka Philly Lunge alternating steps

Friday

Crossfit NWA – CrossFit

Warm-up (No Measure)

2:00 Run/Row/Bike/Ski

15-20 Push-ups

100′ Walking Lunge

15-20 Sit-ups

100′ Farmers Carry (50’s/35’s)

20 Plate Jumps or 50 II Unders

:30 Ea leg Calf Stretch

10-15 OH Press & Hold (DB/KB/BB)

“Timed” 1 Round

“Jack”

Push Press

KBS

Box Jumps

Reset

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
M-115-53-24

W-85-24-20

Thursday

Crossfit NWA – CrossFit

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Warm-up

()

Metcon (AMRAP – Reps)

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees
While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round

Your score today will be the lowest rounds of row calories + your lowest round of burpees

For Example:

If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30

If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 (increasing effort ea minute)

into :40/:20

Air Squats

Up Downs

Push Up to down dog

V Ups

Samsun Stretch

Slow Burpee

Air Squat :02 pause in bottom

Scorpion

BB Warm Up

Good Morning

Elbow Punches

Push Press

Front Squat

Thruster

Metcon (Time)

“Deadliest Catch”

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Bar Over Burpees

30/21 Calorie Row/Bike

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barb Over Burpees

30/21 Calorie Row/Bike

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Bar Over Burpees

RX+

“Black & Tan”

9 TTB

7 Lateral Barbell Burpees

5 Hang Squat Cleans 135/95

Time Cap 22:00