Workout Of The Day

Saturday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

AMRAPx26

52/42 Cal Row

52 Wallballs 20/14 @10/9′

52 Box Jumps Overs 24/20

26 Clean & Jerks 95/65

52 Pull Ups

26 Squat Snatch 95/65

Only 1 athlete working at a time. F/F teams Row 42 cal. Coed 52/42 cal.

Solo

26/21 Cal Row

26 Wallballs

26 Box Jump Overs

13 C&J

13 Chest 2 Bar Pull Ups (25 Pull Ups)

13 Squat Snatch

RX+

52/42 Cal Row

52 Wallballs 20/14 @10/9′

52 Box Jumps Overs 24/20

26 Clean & Jerks 115/85

26 Bar MU

26 Squat Snatch 115/85
Target score is 2+ rounds. Choose loads and movements to hit target.

Monday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

2:00

Run/Row/Bike

*Banded

*10 Side Steps R/L

*10 Glute Bridges

*10 Air Squats

Pigeon Pose

BS Warm Up

Back Squat (5×3 @ 90%)

On a 15:00 clock

Warming Up to opening set. Get as close to 90%+/- as you can for your first cpl sets then maintain across for remaining.

Modified

Looking for a moderate to heavy set of 3. Newer to CF challenge yourself, but avoid failing.

Metcon (Time)

For Time:

50 Deadlifts (95/65)

35 Hang Power Cleans (95/65)

20 Bar Facing Burpees

35 Hang Power Cleans (95/65)

50 Deadlifts (95/65)

-rest 3:00-

25 Deadlifts (135/95)

15 Hang Power Cleans (135/95)

20 Bar Facing Burpees

15 Hang Power Cleans (135/95)

25 Deadlifts (135/95)

*Target time For Each 8:00

*Time Cap for Both 20:00

:01 per unfinished rep
Score is total time including rest

Modify as needed to accomplish targeted stimulus

For Time:

36 Deadlifts (95/65)

24 Hang Power Cleans (95/65)

12 Bar Facing Burpees

24 Hang Power Cleans (95/65)

36 Deadlifts (95/65)

-Rest 3:00

For time

18 Deadlifts (135/95)

12 Hang Power Cleans (135/95)

9 Bar Facing Burpees

12 Hang Power Cleans (135/95)

18 Deadlifts (135/95)

Wednesday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Bear Complex (3-4 x7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
With a 12:00 running clock

3 attempts to establish a heavy sequence.

Bear Complex can be performed in any fashion. See video from Freddie C. (who demoed the original video from mainsite).

https://www.youtube.com/watch?v=0WOP9J7QPwI

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Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 GS Box Jumps (24/20)

10 Push Ups

10 Toes to Bar

-Rest 5:00 before part 2-
HSPU

Metcon (Time)

Part 2

For time:

40 Toes To Bar

40 Push Ups

40 GS Box Jumps (24/20)
HSPU

Tuesday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

AMRAPx8

1:00 Cardio (RRB)

7 Empty BB Front Squats

7 Empty BB Push Press

7 Strict Pull Ups or 11 Ring Rows

Mobility (Flg Pole, leg swings, banded shoulder distraction, scorpions)

Primer

150m Row/125 Run/400 C2 Bike/7/5 Cals Assault

4 Thrusters @ Workout 1 Weight

3 Chest 2 Bar Pull Ups (6 Pull Ups)

2 Bar MU ( 4 C2B PU)

1 Thruster @ Workout 2 Weight

Metcon (Time)

4 Rounds

250m Row or 200m Run or 700m C2 Bike, 15/12 Cals Assault Bike

25 Thrusters 45/35 (35/35)

15 Chest to Bar Pull Ups

-Rest 5:00

15 Bar Muscle ups

25 Thrusters 135/95 (Reduce reps 115/85)

500m Row. or 400m Run or 1400m C2 Bike, 25/20 Cals Assault Bike

Modified 1

C2B- (Reduce reps, 20 Chin Over Bar, strict PU, Banded, Attempts)

(Reduce reps, MU Att, 20 C2B,)

4 Rnds

250m Row or 200m Run or 700m C2 Bike, 15/12

20-25 Thrusters 35/25

20-25 Pull Ups

Rest 5:00

15-20 Chest Bar Pull Ups

25 Thrusters

500m Row. or 400m Run or 1400m C2 Bike, 20/15
*Target Time Part 1 13-15 minutes

*Target Time Part 2: 6-7 minutes

Time Cap 30:00

Accessory Work

2-4 rounds

10 Landmine twist or 20 Russian Twist (each side)

10 Landmine Row or DB Row (each side)

20 Deadbug or Alt V Up

20 Hip Extensions or Supermans

Demo Video

Landmine Twist https://youtu.be/pO_nyvBVGTY

Landmine Row https://youtu.be/oeMqvRnlWMg

Deadbug https://youtu.be/5-KpDfJGMHM

Hip Extension

Thursday

Crossfit NWA – CrossFit

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NO OPEN GYM TODAY

Metcon (Distance)

At Home

Run for 35:00

Every 5:00 stop and complete 15 Burpees

Mainsite 11-27-20
Post your total distance as score

Friday

Crossfit NWA – CrossFit

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Skill Work

Snatch (5×1=1+1+1)

3:00

Warm Up sets

3 Position Snatch (Hang, 1″ off floor, floor):

– 2 sets @ 70% 1RM Snatch

– 3 sets @ 75% 1RM Snatch

Power/Split/Squat

**You may drop the bar between reps if needed, to re-grip and reset

Snatch 1 From Hang (above knee), snatch 2 is 1″ off floor, Snatch 3 if from floor

Build to moderate-heavy load while ensuring form stays sound.

Saturday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

10:00

1 Rnd

3 Push Ups + 1 Inchwormx3

10 Dive Bombers

10 Step Ups each leg

10 Goblet Squats

10 DB OH Press 5/5

12/7 Cals

into

5-7 reps of each movement

Metcon (AMRAP – Reps)

Deck of Cards

As many cards as possible in 25:00

Hearts- Single DB Thruster

Spades- Single DB Hang Split Snatch

Diamonds- Single DB Burpees

Clubs- Single DB Box Step Ups 24/20

Joker 1 – 1000m Row (250m Increments)

Joker 2 – 100 MB Sit Up Toss

Ace = 21 reps

King = 15 reps

Queen= 14 reps

Jack = 13 reps

*In event you pull joker #3 – 35/27 Cals Bike
Athlete choice of DB #. DO NOT have to alternate on Split Sn or Thruster

Rest 3:00

Metcon (AMRAP – Reps)

AMRAPx 8

Cals

RKBS 1.5/1 pd
Athletes will alternate stations/movements every :30. At the minute mark athletes switch work/rest.

*Score is total # of cals and KBD during 8:00

Example

Min 1 – A1 works :30/:30

A2 rest

Min 2 – A2 works :30/:30

A1 rests

Thursday

Announcements

Thanksgiving Schedule
Thursday -7-8, 8-9, 9-10 *Open Gym Format Cap *30
Black Friday -7:00, 8:00, 9:00, 10:00, Open Gym 11-12:30
Sunday – Open Gym 2:00-4:00

Crossfit NWA – CrossFit

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WOD#1

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

♀ 105 lb. ♂ 155 lb.

WOD #2

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

WOD #3

Metcon (Time)

Teams of 2

75 Dumbbell Steps ups (2x50s/35s) (24/20)

75 Handstand Push Ups

50 Dumbbell Step Ups (2x50s/35s) (24/20)

50 Handstand Push Ups

25 Dumbbell Step Ups (2x50s/35s) (24/20)

25 Handstand Push Ups

Individual Option:

35 Dumbbell Steps ups (2x50s/35s) (24/20) (split)

35 Handstand Push Ups

25 Dumbbell Step Ups (2x50s/35s) (24/20)

25 Handstand Push Ups

15 Dumbbell Step Ups (2x50s/35s) (24/20)

15 Handstand Push Ups

WOD #4

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. This is our 3rd time doing this in house bench mark. Check compare to dates.

WOD #5

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

WOD #6

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

WOD #7

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

WOD#8

Metcon (Time)

50/40 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

50/40 Calories

Wednesday

Announcements

Thanksgiving Schedule
Thursday -7-8, 8-9, 9-10 *Open Gym Format Cap *30
Black Friday -7:00, 8:00, 9:00, 10:00, Open Gym 11-12:30
Sunday – Open Gym 2:00-4:00

Crossfit NWA – CrossFit

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Warm-up (No Measure)

TABATA 20/10

4 intervals each

-Squats

-Cals

2 Dive -Bombers 2 Bird Dogs

-controlled Kip Swings (feet on box)

Front Rack Lunge (20-14-10 Steps)

Every 3:00

Front Rack Lunges + Superset with 20 jumping lunges

(3:00) 2 warm up sets *no superset to get comfortable

3 working sets

Work up in weight each set.

**Weights will vary off how comfortable you are with this movement and how strong you feel today

Super set with 20 jumping lunges.

Example Sets

Set 1:

20 reps @ 135#

20 alternating jumping lunges (10 each leg)

-rest remaining-

Set 2:

14 reps @ 165#

20 alternating jumping lunges (10 each leg)

-rest remaining-

Set 3:

10 reps @ 185#

20 alternating jumping lunges (10 each leg)

Then

Metcon (AMRAP – Reps)

AMRAP 4 Minutes

6 Burpee Muscle ups (8 C2B, 12 PU)

18 Overhead Squats (95/65)

-Rest 3:00-

AMRAP 4 Minutes

4 Burpee Muscle ups

12 Overhead Squats (135/95)

-Rest 3:00-

AMRAP 4 Minutes

2 Burpee Muscle ups

6 Overhead Squats (155/105)

RX+

135/95

155/105

185/125

Target number of rounds: 2-3
Modified

Burpee 8 C2B or Burpee 10 Pull Ups

18 Front Squat 105/75

rest 3:00

Burpee 6 Chest 2 Bars or Burpee 8 Pull Ups

12 Front Squats 135/95

rest 3:00

Burpee 4 Chest 2 Bars or Burpee 6 Pull Ups

6 Front Squats 155/105

Monday

Announcements

Thanksgiving Schedule
Thursday -7-8, 8-9, 9-10 *Open Gym Format Cap *30
Black Friday -7:00, 8:00, 9:00, 10:00

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Back Squat

Back Squat (5×3 )

Min 1-3 Warm Up sets

Every 1:30-2:00

Set 1-5 @85%+/- across

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Monday

Announcements

Thanksgiving Schedule
Thursday -7-8, 8-9, 9-10 *Open Gym Format Cap *30
Black Friday -7:00, 8:00, 9:00, 10:00, Open Gym 11-12:30
Sunday – Open Gym 2:00-4:00

Crossfit NWA – CrossFit

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Warm-up (No Measure)

2:00 Row/Bike/Run

BB Warm Up 5-10 Each

Good Morning

Tempo Back Squats

BTN Push Press

Banded

* 10 Side step R/L

* 10 Glute Bridges

* 10 Squats

Back Squat (5×3 )

Min 1-3 Warm Up sets

Every 1:30-2:00

Set 1-5 @85%+/- across

OR

Overhead Squat (5×2 )

Min 1-3 Warm Up Sets

Every 1:30-2:00

5 sets 0f 2 85% +/-

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

4-8-12-16-20-24-28….

Wall Balls (20/14) 10/9′

Toes to bar

Cont…. until time expires
Target number of reps: 200+

Minimum Reps before scaling: 150

STIMULUS and GOALS

Stimulus today is moderate intensity and pacing to maintain near constant movement throughout workout. Make sure to break up sets before you hit redline!

SCALING

The SCALING aim is to finish near target score with 1-2 sets on each movement most rounds.

Scaling option to finish near the target score:

AMRAP 12 Minutes

12 Wall Balls (20/14)

12 Knee to Chest.

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Tuesday

Announcements

Thanksgiving Schedule
Thursday -7-8, 8-9, 9-10 *Open Gym Format Cap *30
Black Friday -7:00, 8:00, 9:00, 10:00, Open Gym 11-12:30
Sunday – Open Gym 2:00-4:00

Crossfit NWA – CrossFit

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Warm-up (No Measure)

:40/:10

Bike/Row

1.Race Pace

Base Pace

2.Race Pace

Base Pace

3.Race Pace

Base Pace

4.Race Pace

Base Pace

Lunge + Pass

Active Spiderman

3 Push Ups + Scorpions

Core

Push Press (5-5-3-1-1)

Min 1-3 Warm Up

Every 1:30-2:00

– 5,5,3,1,1

* Build up in weight each set.

Split Jerk (5×1)

Should be warm.

5 sets building to a heavy single

Metcon (2 Rounds for time)

5 sets (1 Set every 3 Minutes)

100 Double Unders

30 Push Ups

Target Time 1:30 – 1:45

Time Cap : 2:00

Score fastest and slowest round

:01 per unfinished rep

example finished 27 PU score is 2:03

Subs

20/17 Cal 15/12 (1:00)

12 attempts + 88 Singles or 150 Single
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

20/17 Cal

12 attempts + 88 Singles or 150 Single

Modified

75 II Unders

25 Push Ups

50 II Unders

20-30 Knee Push Ups