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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Cardio

Activation/Stretch (8:00)

5-10 Reps ea

Goblet Sets

Lunge + Pass Thru

Wall Squats

Couch Stretch or Banded Couch

Strict BB Press

Push Press

Front Squat

Thruster

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

2 Person Teams 28:00

Synchronized

Taken from floor.Cluster is allowed.

1. From 0:00-4:00


EMOMx4: 
6 Thrusters 115/85 (=4 Rnds)

2. From 4:00-8:00


EMOMx4:
 5 Thrusters 135/95 (=8 Rnds)

3. From 8:00-12:00


EMOMx4:
 4 Thrusters 155/105 (=12 Rnds)

4. 12:00-16:00

EMOMx4:
 3 Thrusters

185/125 (=16 Rnds)

5. 16:00-20:00 (=20 Rnds)

EMOMx4:
2 Thrusters

205/135

6. 20:00-24:00 (=24 Rnds)

EMOMx4:
1 Thruster

225/155

24:00-28:00 (reps)

Row & WB

*Once you hit failure, unable to continue, or finish for the remainder of the time alternating minutes.

:45 max calories( row)

:45 max wallballs.

A1 will row while

A2 will do Wallballs.

Score is the round (1-6) completed + any additional reps from WB and Cals

**If you make it though all rounds as soon as you complete the single thruster immediately A1 does ma reps WB and A2 rows cals with remainder of minute.

RX+

135/95

155/055

185/125

205/145

225/155

245/165

Score will be the total number of rounds completed then additional reps from WB and Cals
Subs- Front Squat or Deadlift or Push Press

Load 2

95/65

115/85

135/95

155/105

185/125

205/135

Load 3

75/55

85/60

95/65

105/75

115/85

135/95

Metcon (AMRAP – Rounds and Reps)

2 Person Teams 28:00

Synchronized

Taken from floor.Cluster is allowed.

1. From 0:00-4:00


EMOMx4: 
6 Thrusters 115/85 (=4 Rnds)

2. From 4:00-8:00


EMOMx4:
 5 Thrusters 135/95 (=8 Rnds)

3. From 8:00-12:00


EMOMx4:
 4 Thrusters 155/105 (=12 Rnds)

4. 12:00-16:00

EMOMx4:
 3 Thrusters

185/125 (=16 Rnds)

5. 16:00-20:00 (=20 Rnds)

EMOMx4:
2 Thrusters

205/135

6. 20:00-24:00 (=24 Rnds)

EMOMx4:
1 Thruster

225/155

24:00-28:00 (reps)

Row & WB

*Once you hit failure, unable to continue, or finish for the remainder of the time alternating minutes.

:45 max calories( row)

:45 max wallballs.

A1 will row while

A2 will do Wallballs.

Score is the round (1-6) completed + any additional reps from WB and Cals

**If you make it though all rounds as soon as you complete the single thruster immediately A1 does ma reps WB and A2 rows cals with remainder of minute.

RX+

135/95

155/055

185/125

205/145

225/155

245/165

Score will be the total number of rounds completed then additional reps from WB and Cals
Subs- Front Squat or Deadlift or Push Press

Load 2

95/65

115/85

135/95

155/105

185/125

205/135

Load 3

75/55

85/60

95/65

105/75

115/85

135/95

Individual/Solo

211127 (AMRAP – Rounds and Reps)

From 0:00-5:00


EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00


EMOM 5:
5 Thrusters (95/65#)

From 10:00-15:00


EMOM 5:
5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able
INTERMEDIATE

From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)

From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)

– Continue adding 10 / 5# every 5:00 for as long as you are able

BEGINNER

From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)

From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)

From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)

– Continue adding 10# every 5:00 for as long as you are able

Work a Weakness or Accessory

Quad Smash

https://youtu.be/6zxQkBZLoXs

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