Friday 120518

Friday, May 18 2012

This is the arena that awaits our athletes.....

WOD

Strength

Shoulder Press

3-3-3-3

-then

AMRAP 12min

5 Front Squats 155/105

10 Ring Dips

20 Wall Balls 20/14 10’ line

*Post 3RM load for strength WOD and number of rounds for AMRAP.

Please wish our CrossFit NWA Team and Individual Athletes well as several of them left for Chicago today and the 2012 North Central Regionals. In addition, several CrossFit NWA members are making the journey to support our crew during this extraordinary weekend. Check the CFNWA Facebook page for updates.

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Thursday 120517

Thursday, May 17 2012

Coach going over the split snatch....

WOD

Strength

Split Snatch

Work up to a heavy single.

20min cap

-then

AMRAP 8min.

6 wall balls 20/14 10’ line

8 DB G2OH45/35

12 box jumps 24/20

*Post load for strength WOD and rounds from AMRAP.

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Wednesday 120516

Wednesday, May 16 2012

Andrea on KB’s during the EVD benefit WOD....

WOD

21-15-9

KB Swing 2/1.5

Box Jumps 30/24

*Extra Credit

100 Sit Ups

1K Row

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Tuesday 120515

Tuesday, May 15 2012

WOD

Rest Day
Open Gym 11-12:30
CFK 4:30-6:30
Open Gym 6:00 – 7:30

We are four days away from Regionals. All of the athletes have been training hard and are ready to do work. Make sure you wish them luck over the next couple days. Here is a link to follow the North Central Regional during the weekend.

http://games.crossfit.com/region/north-central

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Monday 120514

Monday, May 14 2012

CFNWA Community during the 2012 Open. A community like none other.........

WOD

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to: November 15, 2011.

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Sunday 120513

Sunday, May 13 2012

Happy Mother’s Day CrossFit Moms

WOD
4 X 400m Run
Rest 3 minutes between each

Compare to 12/22/11

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Saturday 120512

Saturday, May 12 2012

WOD
2 Person Teams

20:00 minutes to complete

Snatch Ladder
EMOM for 5:00 1 lift each
-Then-
with the 15:00 minutes remaining
AMRAP of the
“AF WOD”
20 Thrusters 95/65
20 SDLHP 95/65
20 Push Jerks 95/65
20 OHS 95/65
20 Front Squats 95/65

**EMOM = 4 Burpees

During the Snatch ladder you and your partner will have only 1:00 for the both of you to complete a lift. With the remaining time you must load the bar and wait for the next minute. Post total load. (You snatched 150 and partner 155 score is 305). For the AF WOD you will use the same bar. Only one person works at a time. You will get through as many rounds of the AF WOD as possible in 15:00.

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Friday 120511

Friday, May 11 2012

WOD
Rest Day
CLOSED

“CrossFit for HOPE”

Lets make a difference. This fundraiser will be Saturday June 9th. Start cleaning out your closets and garages. We will have a community garage sale at the gym the weekend prior. All proceeds will go to "CrossFit for Hope". I will say this wod makes FGB look like a CFK wod. Get ready............

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Thursday 120510

Thursday, May 10 2012

WOD

15:00 of Skill Work
Muscle Ups or Butterfly PU

The MU Transition

Conditioning
2:00/1:00 max reps
II Unders
Jumping Squats
Pull Ups (RX up Muscle Ups)
G.S. Push Ups
Sit Ups