Welcome to the best hour of your day

May 29, 2019 | W.O.D.

Crossfit NWA – CrossFitView Public WhiteboardWarm-up2:00 Run/Row/Bike 2 Rounds 10 Lunge + Pass 20 Sit Ups 5/5 Single Leg DB RDL 10 Banded Good MorningsMetcon (Weight)EMOMx20Min 1-10 Odd – 10 Deadlifts UB Even – :30 Max Calories *light-moderate reset...

Welcome to the best hour of your day

May 29, 2019 | W.O.D.

Crossfit NWA – CrossFitView Public WhiteboardWarm-upBody Flow 1:00 Cat/Cow 1:00 Plank Knee2Elbow w rotation 1:00 Tempo Air Squat (**5211) 1:00 Wall Sit **First # is time of decent, second # is time in bottom position, third # is time of Ascent and fourth # is...

Welcome to the best hour of your day

May 27, 2019 | W.O.D.

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWith a partner EMOMx4 Min 1 Row (Mod pace) Min 2 2 Wall Walks + 8 Ring Rows into EMOMx4 Min 1 Row (increase effort) Min 2 4 Burpee + 8 Jumping LungesStrength/Skill3 sets of (10:00) 5-10 Strict Pull Ups 1:00...

Welcome to the best hour of your day

May 26, 2019 | W.O.D.

Crossfit NWA – CrossFitView Public WhiteboardWarm-up3 rounds 1:00 Bike/Row/Shuttle 5 Inch Worms 10 Reverse Lunge 10 MB Push Press 10 Jumping Air Squats then w BB 2 Rounds 5/5 Elbow Punches *Full Grip 10 Tall Muscle Cleans 10 Front Squats 10 Good Mornings or...

Thank you to all those that served and paid the price. You are not forgotten

May 26, 2019 | W.O.D.

Crossfit NWA – CrossFitView Public WhiteboardHOURS . 9-12 onlyMetcon (Time)2 Person Teams2 Rounds for Time 80 Russian KBS 70/53 (54/35) 40 Deadlifts 245/275 (205/145) 80 Burpee Over Bars *400m Run w KB *Both athletes run and switch carrying KB whenever. May not...