Workout Of The Day

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Neck Rolls (:15 R/:15 L)

:30 Shoulder Rolls (:15 Forward/:15 Backward)

:30 Small Arm Circles (:15 Forward/:15 Backward)

:30 Big Arm Circles (:15 Forward/:15 Backward)

:30 Ankle Circles (:15 Right foot /:15 Left foot)

:30 Calf Stretches Right Foot

:30 Calf Stretches Left Foot

1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

:30 Birddogs

:30 Dive Bombers

-Into-

2 Rounds @Easy Pace

1:00 Jumping Jacks or Double Unders

1:00 Jumping Air Squats

1:00 Hand Release Push Ups

-No Rest B/T Sets-

Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAPx25

Buy In

250 II Unders

30 Ground 2 OH 95/65

4 Rounds of Cindy (Alternating)

30 GS Box Jumps 24/20

30 G2OH 95/65

4 Rounds of Cindy (alternating)

300 reps per round

Repeat

“Cindy”

5 Pull Up

10 Push Ups

15 Air Squats

Solo

Buy In

150 II Unders

15 Ground 2 OH 115/85 95/65

3 Rounds of Cindy

15 GS Box Jumps 24/20

15 G2OH 115/85 95/65

3 Rounds of Cindy

RX+

115/85

Keep it Cindy or switch it to “Mary” if you’d like
For this workout choose a load you “could” cycle 10 Reps TnGo whichever method you use. Shouldn’t be heavy enough for you to lose technique toward the last couple reps if you go 10/10. You can split reps as needed.

During the round of Cindy you will complete it as “I go you go” alternating rounds. with this format the rounds should be fast and unbroken.

GS Box Jumps can be completed alternating (Make sure partners feet are on ground before jumping) or you can break up 10/10.

Modify as needed.

Accessory Work

1:00 Couch Stretch (Each Side)

1:00 Child’s Pose

2:00 Corpse Pose *If you are able, lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 2-5 minutes.

OR

Midline Cash Out

2 Rounds

20 DBL KB or DB Deadlift

50 Sit Ups

Rest as needed b/t

Home WODS

Metcon (4 Rounds for reps)

Every 4:00 (4 sets)

15/15 Single Dumbbell Thrusters (50/35)

50 Double Unders
WORKOUT STRATEGY & FLOW:

This workout is hard effort sets! With lots of leg burn and lung burn.

Single dumbbell thrusters: aim for unbroken reps here. Complete 15 reps per arm for a total of 30 reps each set. Switch arms when needed, as long as you hit 15 reps per arm.

Double unders: aim for unbroken reps here. Relax the shoulders. Sub 75 single unders if needed.

Friday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on Friday March 5th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

:40/:10

1 MB Sqt Clean + WB (* you can do singles here or catch it and ride into next)

Active SpiderMans w 5 Rotations (drive that knee out)

Kips Swings

BB Good Mornings

BB Back Rack Lunges forward or backward

BB Prep

Squat Clean Thruster (EMOMx10)

Building each round.

*Sub

1 Power Clean + 1 Front Squat + 1 Thruster

RX: Metcon (3 Rounds for reps)

AMRAPX5

Buy In

Run 400m or Row 500/400 or 30/21 Cals Assault Bike or 800m Bike Erg

with remaining time max reps of

12 Thrusters 75/55 (65/45)

12 Toes 2 Bar

REST 4:00

AMRAPX5

Buy In

Run 400m or Row 500/400 or 30/21 Cals Assault Bike or 800m Bike Erg

with remaining time max reps of

9 Thrusters 95/65 (75/55)

9 Toes 2 Bar

REST 4:00

AMRAPX5

Buy In

Run 400m or Row 500/400 or 30/21 Cals Assault Bike or 800m Bike Erg

with remaining time max reps of

6Thrusters 115/85

6 Toes 2 Bar
STIMULUS and GOALS

Try and move through everything unbroken or no more than 2 sets. Push hard as you’ll get a significant rest after each interval.

STRATEGY & FLOW

Buy In

The buy in does not count as any part of your score. Do not burn the house down trying to go too hard out of the gate. Try and stay <2:00. If it takes longer than 2:30 adjust the distance down. Thrusters – All 3 rounds should be unbroken. Even though the weight goes up the reps will go down. Remember to breath at the top of each rep to control HR. Toes 2 Bar
These could be the issue for some. You should attempt to go UB max 2 sets each round.

Modified

Buy In

Run 300m or Row 499/320 or 640m C2 Bike or 24/17 Cals Assault Bike

10 Thrusters 75/55 (65/45)

10 TTB/Knee Raises/Sit Ups

rest

Buy In

Run 300m or Row 499/320 or 640m C2 Bike or 24/17 Cals Assault Bike

7 Thrusters 95/65

7 TTB/Knee Raises/Sit Ups

Rest

Buy In

Run 300m or Row 499/320 or 640m C2 Bike or 24/17 Cals Assault Bike

5 Thrusters 115/85

5 TTB/Knee Raises/Sit Ups

RX+: Metcon (3 Rounds for reps)

AMRAPX5

Buy In

Run 400m or Row 500/400 or 30/21 Cals Assault Bike or 800m Bike Erg

with remaining time max reps of

12 Thrusters 95/65

12 Toes 2 Bar

REST 4:00

AMRAPX5

Buy In

Run 400m or Row 500/400 or 30/21 Cals Assault Bike or 800m Bike Erg

with remaining time max reps of

9 Thrusters 115/85

9 Toes 2 Bar

REST 4:00

AMRAPX5

Buy In

Run 400m or Row 500/400 or 30/21 Cals Assault Bike or 800m Bike Erg

with remaining time max reps of

6Thrusters 135/95

6 Toes 2 Bar

Home WODS

Metcon (AMRAP – Reps)

3 Sets:

1:00 Max Reps Sit Ups

1:00 Max Reps Double Dumbbell Front Squats (50s/35s)

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Double Dumbbell Devil’s Presses (50s/35s)

1:00 Rest
WORKOUT STRATEGY & FLOW:

This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.

I recommend counting up! For instance, if you get 30 sit ups, start at rep 31 for the first double dumbbell front squats.

Aim for unbroken reps on all minutes! Pick a consistent pace and try to keep moving. The most difficult movement will most likely be the double dumbbell front squats.

Thursday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on Friday March 5th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Metcon (No Measure)

BodyBuilding Thursday

AMRAP 12 Minutes

16/12 calorie row

4, 8, 12… Strict handstand push ups

-rest as needed-

Superset each

12-10-8-6-4 (for Weight)

Deadlift

Shoulder Press

-Rest 2-3 minutes-

4 sets (super set)

12 weighted strict pull up

24 weighted hip ext or Good Mornings

-Rest 2-3 minutes-

4 sets (super set)

12 Dumbbell Arnold Press

12 Dips or 6 Weighted Dips

-Rest 2-3 minutes-

4 sets (super set)

12 Dumbbell Front Raise + Lateral Raises

12 Bent over rows

-rest as needed-

AMRAP 15

15/12 Calorie Bike Erg

15 Push Up
STIMULUS and GOALS

These AMRAPs and sets are less about intensity and more about building capacity and endurance in upper body pressing and lower body pulling. Aim to keep low/moderate to moderate intensity and work on perfect form for each rep throughout.

WORKOUT STRATEGY & FLOW

Pick weights that you can maintain unbroken throughout.

Treat the Calorie Row and Push Ups as a moderate intensity AMRAP designed to keep you moving. Don’t go over 75% intensity. Work on movement quality and keeping heart rate lower than usual.

The supersets are designed to all be unbroken, drop the weight or reps as needed to keep them unbroken

OR

Metcon (Time)

For Time:

200 AbMat Sit-ups

100 Calories Any Machine)

75 Double Dumbbell Bench Press

* Partition However You’d Like

* You Choose Dumbbell Weight

Wednesday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on Friday March 5th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

Barbell Prep

A) Burgener Warm up Snatch – 3 reps at each of the 5 exercises (listed below) – with light barbell or PVC

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER

Power Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

Strength/Skill

Snatch (1-1-1-1-1)

EMOM Snatch:

2:00 Building to starting #

– 1 @ 70% 1RM Snatch

– 1 @ 75% 1RM Snatch

– 1 @ 78% 1RM Snatch

– 1 @ 83% 1RM Snatch

– 1 @ 86% 1RM Snatch

No misses here. Looking for confident lifts. Athlete choice

Power/Split/Squat

Clean and Jerk (1-1-1-1-1)

EMOM Clean and Jerk:

– 1 @ 70% 1RM C&J

– 1 @ 75% 1RM C&J

– 1 @ 78% 1RM C&J

– 1 @ 83%1RM C&J

– 1 @ 86% 1RM C&J

-1 extra lift

No misses here. Looking for confident lifts. Athlete choice

Power/Split/Squat

Metcon (2 Rounds for reps)

AMRAP 8:

*14 Single Dumbbell Alternating Split Snatch 45/35 40/30 35/25

15/12 Calories Row/Bike/Ski or 200m Run

Rest 2 Minutes

AMRAP 8:

*14 Single Dumbbell Alternating Hang Clean and Split Jerks 45/35 40/30 35/25

15/12 Calorie Row/Bike/Ski or 200m Run

RX+

M60-70/F40-50
WE HAVE WORKED SUPER HARD THESE LAST COUPLE DAYS….HAVE FUN WITH THIS ONE….

During this workout you will perform the split as they did at the CF Games. If the DB is in your R/A your left foot must be forward and vice versa. If DB is in L/A the right foot must be forward. This workout is going to require you to slow down a little and think about the movement. Coordination will be key. If you catch yourself with same foot and arm out front “No Rep” yourself.

Home WODS

Metcon (3 Rounds for reps)

3 Sets:

AMRAP 4 Minutes:

10 Alternating Chair/Box Step Ups (Total)

5 Hand Release Push Ups

-Rest 1:00 B/T Sets-

or

*Backpack Option:

3 Sets:

AMRAP 4 Minutes:

10 Backpack Chair/Box Step Ups (Total) (20#/14#)

5 Backpack Push Ups

-Rest 1:00 B/T Sets-

Metcon (2 Rounds for reps)

AMRAP 8:

*14 Single Dumbbell Alternating Split Snatch 45/35 40/30 35/25

15/12 Calories Row/Bike/Ski or 200m Run

Rest 3 Minutes

AMRAP 8:

*14 Single Dumbbell Alternating Hang Clean and Split Jerks 45/35 40/30 35/25

15/12 Calorie Row/Bike/Ski or 200m Run
HAVE FUN WITH THIS ONE….

During this workout you will perform the split as they did at the CF Games. If the DB is in your R/A your left foot must be forward and vice versa. If DB is in L/A the right foot must be forward. This workout is going to require you to slow down a little and think about the movement.

Tuesday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on Friday March 5th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata Intervals :20/:10

4 each movement

Calories *(row/bike.ski, shuttle run)

H/R Push Ups (scorpion During Rest)

Bottom 2 Bottom Air Squats

Plate/Line Jumps

Banded Face Pulls and Pull Aparts (2/2)

These are not for max reps but quality warm up

Bench Warm Up

Metcon (2 Rounds for weight)

EMOMx12

Partner Up and alternate B/T

Odd- 5 DB Bench Press (Choose load)

Even – 5-10 Weighted Strict Pull Ups (Use vest, DB b/t feet, weighted dip belt etc.

A1 will do BP during Odd while A2 does Pull Ups then rotate.

Post load for BP as 1 score and load for PU for other.
Modify/Subs

Bench Press-Floor Press, Hand Release Push Ups

Negatives/Banded Strict (Pick a band that will allow you to get minimum of 5 full ROM challenging pull ups. The band should not be strong enough to exceed 7-10 pull ups

Primer Round

During the primer round push at a pace you can sustain for 10 rounds. Establish your rep scheme giving at least :30 rest. If you are less than :30 for Primer round decrease reps to 15 & 30 ea round

Metcon (Time)

On the 2:00​ x 10 Rounds:

15 Wallballs 20/14 @10/9′

50 Double-Unders

Score is slowest time 0f 1 rnds.

RX+

20 WB

50 II’s

Modified

15 WallBalls

30 II’s
STIMULUS and GOALS

WORKOUT STRATEGY & FLOW

The Stimulus today is moderate to high intensity. Shoot for completing the WBs :30-:45+/- then going directly into the II’s completing them fast and UB.

Allow yourself :30+/- remaining each rnd. Focus on controlling your heart rate. Avoid redlining.

Subs

50 Singles (1:1)

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

200m Run

20 Alternating Hang Dumbbell Snatches (50/35)

20 Single Dumbbell Alternating Stepback Lunges (50/35)
WORKOUT STRATEGY & FLOW:

This workout is all about consistency and sustainable effort.

Run: don’t go out too hot here! If you don’t have space to run, sub :30 high knees.

Alternating hang dumbbell snatches: aim to keep these unbroken. Switch hands as the dumbbell passes in front of your face.

Stepback lunges: aim to keep these unbroken and focus on keeping your chest tall, while trying to catch your breath! I recommend resting the dumbbell on one of your shoulders and switching the shoulder each round.

Monday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on Friday March 5th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

7:00

Banded Hip Mobility

10 Side Steps R/L

10 Glute Bridges

10 Squats

Active Spidermans (5 rotations ea side)

10 Dive Bombers

10 PVC Lunge + Pass

10 PVC V Ups

Static HS Hold

10 Lateral Step Ups (Ea side)

BB Warm Up

3:00

Back Squat (10-10-10)

1 Primer Round

Every 2:00 x 3 working sets, complete 10 Back Squats.

Loads will be ballpark 60-65% +/-.

Compare to dates

10 reps 1-2-19, 11-5-19, 6-8-20

RX: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 Toes to Bar

15 Burpee to Target (6in)

*15 Alternating Dumbbell Step Ups (45-50/35) (24″/20″)

30 Strict Handstand Push Ups (Do strict as long as you can then finish with kipping)

*15 Alternating Dumbbell Step Ups (45-50/35) (24″/20″)

15 Burpee to Target (6in)

15 Toes to Bar

TARGET SCORE

Target Rounds: 1+

*DB will be single DB held any style front rack or back rack. Some portion of the hand must be around the handle.

Subs

Knee Raises/PVC V Ups/Sit Ups

Reg Burpees

BW Step Ups

DBL DB Strict Press until failure then Push Press
STIMULUS and GOALS

Stimulus for this metcon is moderate intensity and steady pacing. Focus on consistent sets for each movement to get through the work efficiently.

This is a fun little chipper workout, pushing higher skilled athletes to go harder than they think they can.

WORKOUT STRATEGY & FLOW

Toes to bar: Work off reps in manageable sets for your specific capacity (meaning avoid going to failure). Fast, quick sets on the bar will work well for some. If you feel good and want to go for a big 15 gof or it!

Burpees to 6 in target: Perform burpees under a bar that is 6 inches from their max reach when standing tall with arms extended overhead. For those of you who cannot find a bar of the right height, have them use the closest size available or adjust muscle up rings to height. To increase accuracy of jumping to the bar, make small hand print “targets” on the ground to avoid inching forward or back between burpees and jumping. If you don’t make contact with both hands and the bar, only redo the jump (not the burpee). The goal is trying to move non-stop at a controlled pace that doesn’t blow the heart rate up.

Dumbbell Step ups: Use 1 dumbbells (50lb/35lb). Pick a load you can do 25 in 1-2 sets while fresh. The grip standard for the dumbbell is you must keep one hand in contact with the Dumbbell at all times. The Dumbbell cannot be assisted (propped on) by the leg stepping up. Standards are starting with both feet on the floor and ending with both feet on the box and standing at full extension. You must alternate the leg they step up with on each rep.

Strict (or regular) Handstand Push Ups: Perform a version so you can complete at least 5+ reps unbroken. breathe out when kipping the HSPU to help keep core engaged and prevent over extension. If that # is too high do as many strict as you can then move on to kipping to stay moving.

RX+: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

25 Toes to Bar

25 Burpee to Bar (6in)

25 Alternating Dumbbell Step Ups (50/35) (24″/20″)

50 Strict Handstand Push Ups

25 Alternating Dumbbell Step Ups (50/35) (24″/20″)

25 Burpee to Bar (6in)

25 Toes to Bar

Home WODS

Metcon (Time)

2 Sets:

15-12-9

Double Dumbbell Thrusters (50s/35s)

Dumbbell Facing Burpees

-Rest 3:00 B/T Sets-
This workout is a couple sets of a quick lung and leg burn, where you are meant to push the pace and hold on!

Double dumbbell thrusters: Aim for sets of 5+ here and utilize quick breaks to shake out the legs. If you only have one dumbbell sub, 20-16-12 for the dumbbell thrusters. Half the reps each arm. For example: the 20 is 10 per arm, etc.

Dumbbell facing burpees: Consistency is key here! Aim for a moderate pace on the 15 and 12.. but send it for the last set of 9!!

Saturday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Barbell Cycling

Warm-up (No Measure)

Skills & Drills

Metcon (Weight)

15:00 Session

With a Partner: Not for time

10 Snatches

8 Snatches

6 Snatches

4 Snatches

Load Suggestions

10. 95/65

8. 115/85

6. 135/95

4. 155/105

then

10 Power Clean and Jerks

8 Clean and Jerks

6 Clean and Jerks

4 Clean and Jerks

Load Suggestions

10.135/95

8. 155/105

6.185/125

4. 205/145

**Chose a load you can safely perform the reps TnGo.

A1 completes 10 TnGo reps at XXX. A2 then completes 10 reps. A1 then adds weight and completes 8 TnGo reps. A2 then completes 8 TnGo reps. A1 adds weight then completes 6 reps so forth and so on until you have completes 10-8-6-4 reps Snatch and 10-8-6-4 reps C&J.
During this portion you and your partner alternate back and forth cycling TnGo reps at your chosen load. Again this is not “for time” but for quality efficient BB cycling.

Metcon (AMRAP – Rounds and Reps)

AMRAPx18

with a Partner

80 Pistols or 100 Air Squats

400m Run (split 2×200)

80 Wallballs 20/14 @10/9′

*50/35 Bar Muscle Ups

400m Run (split 2×200)

50 Burpee Box Get Overs 48/40″

100 II unders

50 DBL KB Deadlifts *Athlete choice

Split reps however. Only 1 athlete working at a time including the run.

If you have BMU but thats beyond capacity cut the reps back to stay moving. If you are close to getting them throw in some attempts.

Solo

Cut reps in half
Subs

Row 500m (250 ea)

BB Thrusters 45/35

Up Down+ Jumping PU

Modify Height of box

150 Single Unders

M: Metcon (AMRAP – Rounds and Reps)

AMRAPx18

Partner

50 Pistols or 75 Air Squats

400m Run (split 2×200)

60 Wallballs (chose load)

35 Up Down + Jumping Pull Up

400m Run (split 2×200)

35 Burpee Box Get Overs 30/24

80 II unders
Subs

Row 450. (225 ea)

DB Thruster

35 Up Downs + 35 Pulling

Sub height of Box as needed

100 Singles

Friday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

Banded Hip Mobility

Side Steps

Glute Bridge

Squats

3-5 Strict Pulls

10-20 Core

Elbow Punches or Sn Grip OH Press

10 OH Lunges (empty BB)

or

5 Tempo Front Squats

Front Squat (2-2-2-2-2)

Every 1:30 complete 2 reps at 83-88%+/- of 1 RM

Sets 1&2 Warm Up

Sets 3-7 working sets

OR

Overhead Squat (2-2-2-2-2)

Every 1:30 complete 2 reps of 83-88%+/- of 1 RM

Sets 1-3 Warm Up

Set 4-7 Working Sets

** For as long as you are able use a push press to get bar OH.

RX: Metcon (3 Rounds for reps)

AMRAPx5

10 BB Overhead Lunge 95/65 (75/55) *alternating steps

10 Bar Facing Burpees

10 BB Overhead Lunge

10 Pull-ups

Rest 2:00

AMRAPx5

8 Front Squats 95/65 (75/55)

8 Bar Facing Burpees

8 Front Squats 95/65 (75/55)

8 Chest to Bar Pull Ups

Rest 2:00

AMRAPx5

6 Thrusters 95/65 (75/55)

6 Bar Facing Burpees

6 Thrusters 95/65 (75/55)

6/4 Bar MU

RX+

115/85 or 135/95 OR With a vest

M: Metcon (3 Rounds for reps)

Modified

AMRAPx5

10 BB Overhead (back Rack) Lunge 75/55 *alternating steps

10 Burpees

10 BB Overhead (back Rack) Lunge 75/55 *alternating steps

10 Ring Rows

Rest 2:00

AMRAPx5

8 Front Squats (75/55)

8 Burpees

8 Front Squats (75/55)

8 Jumping Pull Ups

Rest 2:00

AMRAPx5

6 Thrusters (75/55)

6 Burpees

6 Thrusters (75/55)

6 Pull Ups/ Negatives.

RX+

115/85 or 135/95 OR With a vest

Home WODS

H: Metcon (AMRAP – Rounds and Reps)

Equipment Free:

Complete as many rounds and reps as possible in 20 minutes of:

50-ft. walking lunge

8 burpees

50-ft. walking lunge

8 handstand push-ups

Wednesday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Cardio

3:00 increasing effort every minute

1 round 7:00

10 Lunge + Pass

5 Scap Pulls

5 Kip Swings

Waiters Walk (Dwn/Back)

10 KBS

10 Kang Squats

Skill Transfer Exercises PVC/BB

BTN PP

OHS

Heaving Sn Bal

Snatch Drops

Snatch Balance

Snatch Balance (5×1)

Every 60-90 seconds building up to a heavy single. Get comfortable driving under bar. **Newer athletes BTN Jerk

From Rack

Sets 1&2 Warm Up

Sets 3-7 Working Sets

Hang Snatch (10×1)

EMOMx10 Climbing in weight.
Building to a heavy single.

Athlete choice of Power/Split/Squat

RX: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

3-6-9-12-15-18-21….

Hang Power Cleans 135/95 (115/85, 95/65)

HSPU

Toes to bar

RX+

*Increase difficulty by going heavier on the HPC, or doing strict or deficit HSPU 6″/4″.
This will get grippy. Make sure you are using hookgrip on the HPC. The early round will go quick so break the HSPU up early as the combo with toes 2 bar will take its toll.

Subs

Modify weight

Up to 2 Abmats for HSPU or DBL DB Push Press

Sit Ups

Thursday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Metcon (No Measure)

Mayhem Bodybuilding

AMRAP 12

12 Strict Handstand Push Up

2 Legless Rope Climbs

-Rest as needed-

15-12-10-8

Shoulder Press

Weighted Pull up

*for weight not time

-Rest as needed-

15-12-10-8

Arnold Press

Bent over row

*for weight not time

-Rest as needed-

Bicep circuit:

4 sets

12 barbell curls

12 alt curls each arm

12 preacher curls

20 forearm curls on bench

-Rest as needed-

Tricep circuit:

4 sets

20 bench dips

12 2 way shoulders

12 overhead dumbbell ext

12 skull crushers

Monday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Strength

Back Squat (10×3)

Back Squat

– 10 sets x 3 reps @ 81% 1RM Back Squat

* Rest 60-90 secs between sets

Metcon (Time)

Home WODS

Tuesday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Strength

Deadlift (3-3-3-3-3)

Every 60-90 seconds building

Metcon (Calories)

On the 2:00​ x 10 Rounds:

30 Double-Unders

5 Power Snatches*

Max Calorie in Time Remaining

Score is total # of calories. Post in comments which machine you used
*Athlete choice on load. Do not exceed 70% of 1 RM. Pick a load you can cycle TnGo or fast singles.

Subs

45 Singles

Home WODS