Saturday Nov 20th- Bring a Friend. We are doing “Deck of Cards” for the WOD. Taste the kool aid.

Crossfit NWA – CrossFit

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Arms and Core


Warm-up (No Measure)

Arms and Core Warm-up

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)


2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Metcon (No Measure)

*If you missed any of the accessory during the week Upper body pull or push sub any of those movements.

*Diamond Pushups or Deficit Push Ups

5 sets: 10 reps

*Strict Chin-ups palms facing you

5 sets: 8-10 reps

-Weighted reps – add weight If able

*Standing Tricep Extension w/ band or Cable *Use Rope or Straps

4 sets: 15 reps

*Standing Alternating DB Curl Supinated (rotate DB head to shoulder)

4 sets: 10 reps (each side)

* Skull Crushers BB/DB/Cable

4 sets: 10 reps


10/23/21 – Core

4 Rounds

20 Abmat Situps

50yd Single Arm DB Suitcase Carry (Right)

50yd Single Arm DB Suitcase Carry (Left)

10 toes to bar

50yd Single DB Overhead Carry (Right)

50yd Single DB Overhead Carry (Left)

10 Ab Wheels

60 sec plank

*Rest 2:00 between rounds

Aerobic Capacity

Metcon (Time)

Row OR Ski Workout

3x 500m at Easy Pace or SR below 27 w/ 1 Min Rest after each rep

400m at Moderate Pace or SR b/t 28-32

-2 Min Rest-

300m at Fast Pace or *SR b/t 32-36

-2 Min Rest-

200m at Max Effort

-2 Min Rest-

300m at Max Effort

-3 Min Rest-

400m at Max Effort

* Stroke Rate