(479) 644-8108

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

Option A

Rock/Paper/Scissors

Option B

2:00 Row/Bike/Shuttle Run easy pace

8 Step Ups

6 Up Downs

4 DB Deadlifts

1:00 Row/Bike/Shuttle Run moderate pace

20 Plate Jumps

10 DB Curls

8 Mtn Climbers

6 DB Swings (KBS style but w DB)

Metcon (3 Rounds for reps)

TRIPLE EMOM
EMOMx5

:45 Max Calories

Rest 1:00

EMOMx5

:45 Max DB Hang Power Cleans 45/35

Rest 1:00

EMOMx5

:45 Max Burpee Box Jump Over 24/20

Looking for max effort for all 3 emoms.

Post lowest # of reps for each movement.

Cash Out

3 sets NFT

25 weighted sit ups

rest as needed b/t sets

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Metcon (AMRAP – Rounds and Reps)

IgoUgo
Teams of 2

AMRAPx20

8 OHS 95/65 (OHL)

8 Up Downs

8 Pull Ups

Warm-up

5:00

Turkish Get Up

10:00

Shuttle Runs

2/2 LW TGU

Lunge + Pass

Kips Swings/Ring Rows

Air Squats

Cash Out

Core Cash Out

EMOMx10 Alternating

A1 Max Cals

A2 Plank position

Post combined calories in comments of IgoUgo

19.2

Crossfit NWA – CrossFit

Metcon (AMRAP – Reps)

19.2
Beginning on an 8-minute clock, complete as many reps as possible of:

25 TTB

50 II Unders

15 Sq Clean, 135/85

25 TTB

50 II Unders

13 squat cleans, 185/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 TTB

50 II Unders

11 squat cleans, 225/145

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275/175

Scaled

25 hanging knee-raises*

50 single-unders

15 squat cleans (weight #1)

25 hanging knee-raises*

50 single-unders

13 squat cleans (weight #2)

etc…..

Stop at 20 minutes.

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

Tabata

4 intervals ea :20/:10

lunge + Pass

Russian KBS LW

Single Unders/Plate Jumps

Scorpions

Shuttle Runs

Metcon (Weight)

Pre Open 19.2
1.

EMOMx10

Odd- :30 II Unders & :30 Up Downs

Even : Row/Bike @ Moderate pace or Goat

Rest 3:00

2.

2 Rounds

Min 1 DB Alt Hammer Curl

Min 2 DB OH Tricep XT

Min 3 RA DB Bent Over Row

Min 4 LA DB Bent Over Row

Min 5 Goat/ Core/ Row

1000m Row (Time)

Max Effort 1000m Row
Athletes can choose this in place of 2

Accessory Work

10:00

Shoulder Protocal

RTC Horizontal/Vertical

DB Lateral & Front Raises

Core

BB Roll Outs/Sit Ups Side Bends

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

Burgener WU + 3 Position Sn

then

5:00 to complete

Tia Toom Snatch WU

5 Reps ea of

Inch Worm

Snatch Grip BTN Press

Snatch Grip BTN Press in qtr squat

Snatch Grip BTN Sots Press or Back Rack Thruster

Jumping Squats w BB on back rack

Hang Muscle Snatch

Hang Power Snatch (10×3)

EMOMx13

Min 1-5 Climbing in weight

Min 6-10 Maintain across

11-13 Est 1 RM Hang Power Snatch

Metcon (2 Rounds for reps)

Double AMRAP
AMRAPx6

10/8 Cal

6 Hang Power Snatch 115/85 (95/65)

rest 3:00

AMRAPx6

6 Hang Power Snatch

95/65 (75/55)

3/2 Muscle Ups B or R (3 C2B+3 PushUp)

Metcon (3 Rounds for reps)

FIT
3 Rounds ea for reps

1:00 stations :10 rest b/t

1:00 b/t rounds

#1

Max Rep DB Front

#2

Max Rep Up Downs

#3

Max DB Push Press

#4

R1 Max Sit Up

R2 Russ Twist

R3 SL alt V Up

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

7:00

:30 Row/Bike

5/5 Crossbody Deadlifts (DB)

15 Plate Jumps

3 Inch Worms + Push Up

15 Sit Ups

10 Good Morning

Deadlift (Every 90 secondsx6 complete 5 deadlifts)

climbing to heavy as possible

Metcon (Time)

21-13-8-5-3 reps
Deadlifts 95/65

GS Box Jumps 24/20

Time Cap 13:00

Deadlift load should be very light allowing you to move through UB and quickly.

Metcon (4 Rounds for time)

FIT
2 Rounds

2:00 stations *No rest b/t stations

2:00 rest b/t rounds

Sations 1

400m Run (Rest remainder)

Station 2

40 KBS (rest remainder)

Station 3

60 Lunges (rest remainder)

Station 4

80 Double Unders (ret remainder)

Score is your slowest time completed for the stations ex station 1 1:34 and 1:43 . score is 1:43

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

AMRAPx6

4 Burpees over bar

4 RDL w empty bar

4 Elbow Punches * maintain full grip for better stretch

4 Strict Press

4 Air Squats

into

3 rounds

8 Deadlifts

8 Hang Muscle Cleans

8 Front Squats

8 Strict Presses

Clean Complex (Every 90 seconds x5 building to heavy as possible)

3 Power Cleans

3 Front Squats

3 Shoulder 2 Overhead

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
24 Air Squats

12 Toes 2 Bar

6 Burpees

6 Shuttle Runs

Metcon (AMRAP – Reps)

FIT
1 Round

3:00 stations w 1:00 rest b/t stations

Station 1

2:00 Wallballs

1:00 Burpees

Station 2

2:00 Row

1:00 DB Hang Power Clean

Station 3

2:00 Core

1:00 DB(2) S2OH

Station 4

2:00 DB Suitcase Alt Lunges

1:00 Air Squats

Welcome to the best hour of you day

Crossfit NWA – CrossFit

Warm-up

3 rounds increasing effort

200m Row

10 Box Step Ups

10 Wide Grip BTN push press BB

10 Jumping Air Squats

into

2 rnds

5 Sn Grip Deadlift

5 Hang Muscle Snatch

5 tall power Snatch

Metcon (Time)

For Time
125 II Unders (200 Singles)

40 Gymnastics Kip Pull Ups *No Butterfly

40 Push Ups

40 Power Snatch 95/65

40 GS Box JUmps 20″

Every minute including “GO” complete 3 Up Downs

Time Cap 22:00

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

19.1
Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

M 20-lb. wall ball to 10 ft.

W 14-lb. wall ball to 9 ft.

Scale as needed

Metcon (AMRAP – Reps)

FIT
3 round

1:00 stations w :20 transition b/t

1:00 rezst b/t rnds

Station 1

AMRAP

R1 Alt DB Curls

R2 Alt Hammer Curls

R3 Straight Bar Curl

Station 2

BB Thrusters

Station 3

II Unders/Singles

Station 4

Core

R1 Russ Twist

R2 Flutter Kicks while Plate Lockout

R3 Knee Raises

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

AMRAPx8

10 Lunges

5/5 SA Ring Rows

10 Mtn Climbers

10 V Ups

10 Slam Balls

5 Inch Worms + Push Up

5 Shuttle Runs

Metcon (AMRAP – Reps)

Pre Open Workout
EMOMx10

Min 1 AMRAP 4 Box Jumps 24/20 + 4 Air Squat

Min 2 Row/Bike @ Mod pace/Goat work

Rest 3:00

Metcon (AMRAP – Reps)

Cont…
EMOMx10

Min 1 AMRAP 4 Up Downs + 4 KBS (light)

Min 2 Bike/Row moderate pace/Goat work

Metcon (AMRAP – Reps)

FIT
2 Rounds

2:00 Stations

No rest b/t stations 2:00 rest b/t rnds

Station 1

1:00 Max Wallballs

1:00 Max Sit Ups

Station 2

2:00 Max Cal Row

Station 3

1:00 Max MB Sq Clean

1:00 Max Sit Ups

Station 4

2:00 Max Cal Bike