Thursday

Oct 31, 2019 | W.O.D.

Crossfit NWA – NC30Warm-upWarm-up (No Measure)EMOM X 6 MINUTES MIN 1 – :30 Russian KBS → :30 American KBS MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331) *:03 descent,...

Thursday

Oct 31, 2019 | W.O.D.

Crossfit NWA – FITMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max DB Thruster 1:00 Max Sit-ups 1:00 Walking Lunge STATION 2 2:00 Max Plank 1:00 Rest STATION 3 2:00 Recovery Pedal on Bike 1:00...

Thursday

Oct 31, 2019 | W.O.D.

Crossfit NWA – NC45Warm-upWarm-up (No Measure)AMRAP x 8 MINUTES 50ft Bear Crawl 50ft Walking Lunge 50ft Kareoka (side step + foot switch) 50ft Broad Jump 250m Row or 1:00 BikeStrengthPush Press (3-3-3-3-3-3)EVERY :45 FOR 6 SETS 3 Push Press* *Increase weight...

Thursday

Oct 31, 2019 | W.O.D.

Crossfit NWA – CrossFitWarm-upWarm-up (No Measure)3:00 Bike/Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. LungesSkillWarm-up (No Measure)E2MOM x 12 MINUTES MIN 1 & 2 – 3/3 Turkish...