Holiday Schedule:
Mon-Tues Regular Schedule
Wednesday 5:30, 6:45, 8:30, 11:30, 3:30, 4:30, 5:30
Thanksgiving Day – Open Gym 7-10:30 (Multiple Workouts posted)
Friday & Saturday – 7:30, 8:30, & 9:30 (WOD posted)

Crossfit NWA – CrossFit

Deload Week

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Warm-up (No Measure)

Activation (8:00)

1:30 Run/Row/Bie

10 Active Spidermans

5 inchworm + 2 Push Ups

10 Arm Circles (Clockwise with or without lightweight)

10 Arm Circles (Counter Clockwise with or without lightweight)

25 Toe Taps

1:00 ea armBanded Shoulder Mobility

BTN set up


BTN Push Press (6×5)

Every 1:30-2:00 complete a set of 5 BTN Push Presses. Immediately after each set of BTN PP complete a set of :

10 DB Arnold Press *Seated or Standing (use lighter -moderate DB)
Using a wider (snatch Grip) BTN Press provides the overhead strength needed to OHS, and or receive a bar locked out on the snatch..

Metcon (Time)

5 sets (1 Set every 3 Minutes)

75 Double Unders

25 Push Ups


Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds

Time Cap each set: 2 minutes

Score is Slowest of 5 rnds


100 II Unders

30 Push Ups

How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!

How it should feel: LACTIC ACID PARTY! We will be working on push up volume while under fatigue.


Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.

Subs- 75 II Unders- 125 Singles or ski erk

Push Ups – Knee Push Ups or 20 Sit Ups

Work a Weakness or Accessory

Metcon (No Measure)

Upper Body Pull

Reverse Grip Lat Pulldown or Chin Up

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Scoring: Load

Bent Over Barbell Row

4 sets: 10 reps

Scoring: Load

Supported Single Arm DB Tempo Row

4 sets: 10 reps (each side)

*Build to a moderate weight, stay the same or build across sets

Standing Alternating DB Curl

3 sets: 10 alternating (each side)

Scoring: Load

Standing Alternating DB Hammer Curl

4 sets: 10 reps (each side)

Scoring: Load

10 Preacher Curls BB or DB

4 sets 10 reps

Scoring Load

Metcon (Time)

Aerobic Capacity

5 Sets

200m at Fastest Pace

100m at Easy Pace

100m at Max Effort

* Rest as needed between sets.