Crossfit NWA – CrossFit

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Warm-up (No Measure)



Activation EMOMx8

Min 1 DBL DB/KB Farmers Carry (Moderate)

Min 2 :30 Single DB Thruster R/A :30 Single DB Thruster L/A

Min 3 :30 Russian Swing :30 American Swing

Min 4 :30 Up Downs :30 Push Ups

Min 5 Core

Min 6 :30 Bent Over Row R/A :30 Bent Over Row L/A

Min 7 DBL DB/KB Floor Press

Min 8 Active Spidermans

Metcon (2 Rounds for time)

8 sets (1 set every 3:00)

Each round begins with a **15/12 Cal Row or 200m Run or 400m C2 Bike or 15/12 Cals AB.

Odd – 15 Thrusters 95/65 (75/55)

Even – 15 Burpees to Target

2 Scores- Score is slowest round of Thrusters and slowest round of B2T.

**switch it up from whichever movement you did yesterday

Target Time each set: 1:15-2:00

Time Cap each set: 2:15


How to Pace: SPRINT! This one is a burner so not much pacing here.

However, you don’t need to sell out. The row/run will go faster than you think and then you just have to keep moving on the second movement.

How it should Feel: This should sting. The burpees will be worse than the barbell but regardless it should hurt.


Calorie Row/Run/Bike: Let’s aim to keep these in :45 seconds +/- to maximize time for the second movement. This should be aggressive pulls and faster than usual turn over!

Thruster: If you are comfortable with these then go for broke. If not break into 2 quick sets with limited rest 8/7 or 9/6.

Burpee to Target: Just try to not stop moving. Even if you can’t “sprint” here, a good non-stop pace will give you time to rest.


12/9 Cals or 150m Run, 300m C2

10-12 Thrusters modify load

10-12 Reg Burpees

Work a Weakness or Accessory

Metcon (No Measure)

Toes to Bar Skill Workout (OPTIONAL)

3 rounds of each skill: 30sec on/30 sec rest

Heel Box Toes to Bar

—rest 1 min —

Banded Lat Pull Downs

—rest 1 min —

Kipping Toes to bar

Complete all 3 rounds before moving to the next skill.

*Scaled: Replace Heel Box Toes to Bar with Heel Box Knee Raises


Heel Box Toes to Bar

Heel Box Knee Raises

Banded Lat Pull Downs


Metcon (No Measure)

Chest & Tris

Bench Press

3 sets: 10 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

Single Arm DB Bench

3 sets: 10 reps (each side)

*Build to a moderate weight and stay the same or build across all sets.

Scoring: Load

Athletes Notes

Focus: Start with a single DB and extend overhead while lying on a bench. Bench with one arm, allowing the other arm to be extended out for balance and rest by the body. Loading should be moderate and allow for control throughout entire rep. Heavy core engagement will be needed due to only one side being loaded at a time. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. Set is complete when required reps have been completed on each side. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Tricep Dips

4 sets: 12 reps

Single Arm DB Kickback

3 sets: 10 reps (each side)