Announcements

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

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Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

1 rnd Cindy

2 Devils Press

1 rnd of Cindy

4 Devils Press

1 rnd of Cindy

6 Devils Press

1 rnd of Cindy

8 Devils Press

1 rnd of Cindy

10 Devils Press

1 rnd of Cindy

12 Devils Press

continue until time expires

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

1 Squat Jerk

3 Clean & Jerks

30 II Unders

155/105

135/95

Metcon (Time)

Teams of 2

75 DBL DB Box Step Ups

75 HSPU or DBL DB Push Press

50 DBL DB Box Step Ups

50 HSPU or DBL DB Push Press

25 DBL DB Box Step Ups

25 HSPU or DBL DB Push Press

Cinnamom Toast Crunch (AMRAP – Rounds and Reps)

AMRAPx20

5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch or Clean & Jerk

75-85% of 1RM

Compare to 11/24/18 & 3/19/19

During this workout you will complete a full round of Cindy (5 PU, 10 PU, 15 AS) then choose b/t Snatch or C&J.

Metcon (Time)

5 Sets (1 Set Every 6:00)

21/17 Calorie Row

7 Burpee Box Get Overs (48/42)

15/12 Calorie Row

7 Burpee Box Get Overs (48/42)

9/7 Calorie Row

Score is Slowest time

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps

Bench Press BW+/-

Run 200m or 15/12 Cals

or Power Clean BW

Run 200m or 15/12 Cals

Metcon (3 Rounds for reps)

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24″/20″; Scaled – 24″/20″ Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

To learn more about Three Wise Men Tribute click here

Metcon (Time)

35/27 Calories

50 Abmat Sit Ups

50 Alternating V Ups

50 Russian Twist

-Rest 3 Minutes-

50 Russian Twist

50 Alternating V Ups

50 Abmat Sit Ups

35/27 Calories

“Fight of Flight” (AMRAP – Rounds and Reps)

AMRAPx20

20 Wallballs 20/14 @10′

20 Hang Power Snatch 95/65 (75/55)

20 GS Box Jumps 24/20

20 Front Squats 95/65 (75/55)

20/15 Calories (Row/Bike/Ski)

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