Workout Of The Day


Crossfit NWA – CrossFit

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Warm-up (No Measure)


General Warm Up

1 Rnd

1:00 Cardio

5 Lunges + Pass Thru

10 Kang Squat (BB/PVC)

20 Sit Ups/Core

5 Dive Bombers

20 Jumping Jacks or Line Jumps/Lateral Jumps

10 BB Strict Press + 10 Push Press


Banded Hip Mobility (pick 2)

10 Side step R/L

10 Monster Walk R/L

10 Glute Bridges (single or Double)

Pigeon Pose


BS Warm Up

Back Squat (8-6-4-8-6-4-8-6-4)

Every 1:30 complete a set. This will get the HR going. As it starts to get heavy remember to “breath and brace” and drive thru.

Back Squat Wave #1

Set 1 8 reps @ 70-74%

Set 2 6 reps @ 75-79%

Set 3 4 reps @ 80-84%

Rest 1:00

Back Squat Wave #2

Set 4 8 reps @ 75-79%

Set 5 6 reps @ 80-84%

Set 6 4 reps @ 85-89%


Back Squat Wave #3

Set 7 8 reps @ 80-84%

Set 8 6 reps @ 85-89%

Set 9 4 reps @ 90-94%

**+/- on all % across board. Listen to body and go off how you feel.

Metcon (Time)

2 Rounds

10 Strict Handstand Push Ups

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

75 Double Unders

-Rest 2 Minutes-

2 Rounds

10 Deficit Handstand Push Ups 4″/2″ (Hi temp 45/25 plates)

20 Deadlifts 155/105 (135/95, 115/85)

75 Double Unders

Target Time 6 minutes +/- per set

Total Time Cap 15:00


155/105 and 185/125

100 II’s

Dubs- 10 attempts + 1:1 singles or 125 Singles

Strict HSPU – 1 Abmat or DB Strict Press

HR Push Ups or Pike Push Ups

Deficit- Wall Walks or Heavier DB Push Press


This workout will have a similar feel to the first qualifier workout but is probably a little bit harder. Be prepared to feel that shoulder burn and have a plan with the HSPUs to break before you need to.


Strict Handstand Push-Up/Deficit Handstand Push-Up: This will be the bulk of the work in these two metcons. The volume is relatively low so you should be able to be a little more aggressive but make sure to break before you need to because you don’t want to start failing reps.

Hang Power Clean: These should be cycled with a focus on power output with opening the hips. A pulling motion complementing the pushing motion should almost feel like a little break. If you are someone who struggles with double unders maybe think about taking a quick break just to save that grip a little bit. The load should be something you can do UB

Deadlift: Lightweight here so push through the pace and go UB.

Double Unders: Not a ton of volume here but the movements that preceed these will make these tough. Try to keep the bulk of the work in the wrists and not your shoulders as they will be pretty fatigued already.

RX+: Metcon (Time)

2 Rounds

15 Strict Handstand Push Ups

10 Hang Power Cleans (185/125)

100 Double Unders

-Rest 2 Minutes-

2 Rounds

15 Deficit Handstand Push Ups (4in/2in)

10 Shoulder to Overhead (185/125)

100 Double Unders


Target Time each set: 6-7 minutes

Should be able to finish in same time cap.


Crossfit NWA – CrossFit

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Warm-up (No Measure)


2 Rounds

1:00 Cardio

5 Scap Pull Ups

10 K2E from Plank Position

10 Cossack Squats

10 Leg Swings

Metcon (4 Rounds for time)

4 Rnds Every 5:00 complete

12/9 Calories Row/Bike

400m Run

12 Toes 2 Bar (Core)

Target Time 3:00-3:30

Time Cap Rnd – 4:00

Run Subs (switch to different machine)

500/400m Row

800m C2Bike

30/21 Assault Bike

500/400m Ski Erg


Complete each round as fast as possible resting the remaining time.

If unable to go UB on T2B reduce reps.


Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Resting approximately 3:00+/- between lifts. Treat it like a heavy day.


Reduce the reps




Newer athletes should focus on mechanics and consistency instead of loading. Ignore the TnGO requirement and instead take a second to establish good setup [position



Crossfit NWA – CrossFit

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Warm-up (No Measure)

Power Snatch + OHS

On the Minute x 10:

1 Power Snatch

1 Tempo Overhead Squat

*Building to heavy complex while maintaining good form


5:00 running clock build to a heavy (not max)

1 rep Snatch (Power/Split/Squat)

Metcon (AMRAP – Rounds and Reps)


Buy In 1000m/800m Row, 1600m Bike Erg, Run 800m


2 Power Snatches


8 Bar Facing Burpees

135/95, 115/85, 95/65

2 Power Cleans

4 Front Squats

8 Bar Facing Burpees

BB load should be something your could complete 10+/- reps UB when fresh

Snatch – Should be something you could do UB, going to quick singles in later rounds.

OHS- Should be UB for all rounds.



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Crossfit NWA – CrossFit

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Warm-up (No Measure)


1. High Knee Karaoke

2. Over Curdle

3. Knee to Chest

4 Figure Four

5. Lunge + Twist

6. Toe Touch

7. High Knees

8. Butt Kickers

9. Side Step/Shuffle

10. Side Step + Jump’n Jacks


Workout Prep

Metcon (AMRAP – Rounds and Reps)

“Deck of Cards”

2 Person Teams

As many cards as possible in 25:00

Hearts – Wallballs

Diamonds – Single DB Step Ups 24/20

45-50/35# (anystyle hold)

Clubs- Hang Power Cleans ( 40-45% of 1 RM)

Spades- Pull Ups

Joker #1 RX 50 Shuttle Runs (S) 30 shuttle runs

Joker #2 100 MB Sit Ups

Ace – 21 reps

King- 15 reps

Queen- 14 reps

Jacks – 13 reps
During this workout you’ll get a set of playing cards and needed equipment. Each suit is assigned a certain movement. The number of the card is how many reps you’ll do, the suit determines movement.

Split reps as needed.


Subs as Needed

*Ring Rows

*DB Hang Power Cleans

BW Step Ups or light load

Regular Sit Ups

Shuttle Runs or 50 Calories Row/Bike



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Crossfit NWA – CrossFit

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Warm-up (No Measure)


General Warm Up

1:00 Cardio

10 Lunge + PVC/Band Pass Thru

10 Dive Bombers

5 Push Ups + Inch Worms

10 BB Good Mornings

Aerobic Capacity

Metcon (Calories)

For Max Calories

12 intervals of Tabata


Row/C2 Bike/Ski/Assault Bike
Post total # of calories after 12 intervals

Burgener Warm Up

Warm-up (No Measure)

Burgener Warm Up

3 reps each PVC/Bar

123- Down & Finish = Speed thru Middle

456- Elbows High $ Outside = Keep Bar Close

789 – Muscle Snatch = Strong Turnover

Power Snatch Lands 2″/4″6″ = Foot Work

Snatch Drops = Foot Work

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

AMRAP x 17

20 Burpees

30 Snatches

20 Burpees

30 Snatches

15 Burpees

30 Snatches

10 Burpees

AMRAP Snatches

No Target on Burpees

Choose a load you can avoid failure with time to spare.







pic k a starting point you can hit all weights.

Metcon (AMRAP – Rounds)

Sub Power Cleans

AMRAP x 17

40 Burpees 6″ Target

30 Cleans 115/85 (95/65

30 Burpees 6″ Target

30 Cleans 155/105 135/95

20 Burpees 6″ Target

30 Cleans 185/125 (155/105)

10 Burpees 6″ Target

AMRAP Cleans 205/145 (185/125)



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Crossfit NWA – CrossFit

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Metcon (No Measure)

Mayhem Bodybuilding

Workout Definition

3 rounds

10 dumbbell hammer curls (moderate) (each side)

10 double dumbbell skull crushers (moderate)

3 rounds

15 Lat Pull Downs (moderate)

15 Double Dumbbell Z Press (moderate)

3 rounds

30 banded curls (light)

15 dumbbell kickback extensions (light) (each side)

3 rounds

30 banded rows (light)

30 banded arnold press (light)
Tricep Kickback –

banded arnold press-

DBl DB Z Press-



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Crossfit NWA – CrossFit

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Warm-up (No Measure)


1 Minute Row (start easy and build intensity each round)

7 single leg dumbbell RDLs (light/moderate) (each side)

7 single arm DB Hang Clean & Press (light/moderate) (each side)

7 spider man lunge stretch (each side)

7 Up Downs



Banded Hip Mobility (go in order of priority)

10 Side Steps each

10 Monster Walk F/B

10 Squats

10 Glute Bridges

Pigeon Pose each side


Squat Warm Up

Front Squat + Back Squat (5×6)

5 Back Squats + 1 Front Squat
Every 2:00 complete a set of 5 Back Squats + 1 Front Squat.

*The front Squat should be a struggle, but not a miss.

Example Sets

Set 1:

5 Back Squat + 1 Front Squat @260# (65%+/-)

Set 2:

5 Back Squat + 1 Front Squat @270# (68%+/-)

Set 3:

5 Back Squat + 1 Front Squat @280# (70%+/-)

Set 4:

5 Back Squat + 1 Front Squat @290# (73%+/-)

Set 5:

5 Back Squat + 1 Front Squat @300# (75%+/-)

Based off a 400# Back Squat

Metcon (Time)

3 RFT of

400m Run, 450/400m Row, 800m C2 Bike

21 KBS 1.5/1pd

15 OHS 95/65 (75/55)

9 Up Downs Over Bar (Lateral)

Targeted Time – 12:00 14:00

Time Cap 17:00
Sub OHS-Front Squat or OH Lunge

Run/Row/Bike- should take approximately 2:00+/- Avoid going out too hot.

KBS -Should be 1-2 sets. Go Negative reps here (15/6 or 13/8). American swings finish with bottom of bell pointing up and stacked over heels

OHS- Moderately light load here. Should be UB or 2 sets. 8/7 or 9/6

Up Downs over Bar- “Burpee with no push up”. Stay steady. Parallel to the bar and jumping lateral. Hips do not have to open.



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Crossfit NWA – CrossFit

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Warm-up (No Measure)


1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:20 sprint



BB Warm Up and Calf prep

:30 Plate Jumps/Jumpn Jack, Line Jumps

:30 Paddle Feet (Calf Stretch)

:30 Single Unders

:30 Knuckle Draggers

:30 II Unders

:30 Dead hang Pull Up Bar (Stretch) or Use cage to stretch Chest/Biceps

Metcon (Weight)


Odd -5 Clean & Jerk

Even – 35 II Unders *


50 Dubs or Drag or Heavy Rope

*If you’re a ninja w II’s hit 40-50. Do not exceed :30 though
**Murph Recovery Day

*Starting light and building to a moderate-heavy set of 5. You do not have to add weight each round. Add as needed. Does NOT need to be TnGo. Practice resetting hook grip when cycling.

*If you do not have II Unders this is the perfect time to practice them. :30 of attempts.

*(No Single Sub today. If calf Injury sub Ski erg or bike for II’s.

Midline Cash Out


ODD- :45 Max rep Core

Even: 5 Bent Over DB Rows each Side

**Core Options (mix & match)

Plank Hold, Sit Ups, Supermans, Hip Ext, GHDSU, Slam Balls, V Ups, Rower Pike Ups, Plank K2E, BB Roll Outs, Banded or Cable Crunch


DB or Landmine


Crossfit NWA – CrossFit

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Warm-up (No Measure)

We will reset the clock at 8:30 and again at 10:00.

Warm Up on your own and be ready to go. Warm Suggestions (choose from the list to prime the body)

Skills & Drills

High Knees

Butt Kickers

Straight Leg Kick

Side Shuffle + Jumping Jacks


Leg Swings Forward/ Lateral

Lunch + Pass Thru

2-3 sets

7 Ring Rows (Or body rows)

7 inchworms

10 hanging scap retractions

10 Air Squats


Lt Michael P Murphy

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Target Time: 50 minutes

Time Cap: 1 hour 30 minutes

Partner up if you would like. You can both run the mile or you can split it up as needed. Split reps as needed.


Murph time!

Honor our veterans and be thankful for our Freedom! This is always an aerobic piece that we can test our mental toughness during.


Run: Consistent pace you can do the first and last mile at! Don’t come out hot.

Pull ups: Stick to manageable sets of 5-10 out of the gate. Keep the kip forceful and fast to save the arms

Push ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets every 15-20 seconds and doing bigger sets near the middle or end. Don’t fry out!

Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can help.

Modified Murph (AMRAP – Rounds and Reps)

Scaled/Modified MURPH

Run 800m

50 Pull Ups

100 Push Ups

150 Air Squats

Run 800m



Run 200 or Row 250

5-10 Pull Ups/Ring Rows

10-15 Knee Push Ups or Box Push Ups

15-20 Air Squats


Crossfit NWA – CrossFit

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Warm-up (No Measure)

2 Rounds of

15/12 calories

10 Dbl Dumbbell Hang Power Cleans + Press (light/moderate)

5 Spiderman Lunge Stretch (each side)

5 Up downs (burpee without push up)

5 box get over (start low and increase height each round)


3 Position Halting Clean Deadlift (5×3)

Every 1:30 complete a set.

pause 1 ” off the ground, pause 1″ above knee, pause at bottom of down

drop bar and reset if it helps keep form

Halting Clean Deadlift –


Metcon (AMRAP – Rounds and Reps)

2 Person Teams


30/21 Calories Row/Bike

30 Burpee Box Jump Up Overs 24/20

30 Deadlifts 115/85 (95/65)

30 Shoulder to Overhead 115/85 (95/65)
Only 1 athlete working at a time/ Split reps as needed.


Crossfit NWA – CrossFit

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4 Sets

15 Dumbbell Bench Press (Moderate)

15 Tbar Rows (OR Bent Over Barbell Rows (Moderate)

3 Sets

20 Deficit Push Ups (moderate deficit)

10 Single Arm Dumbbell Rows (Each Side) (Heavy)

3 Sets

15 Landmine Row (Moderate) (each side) or Closegrip Lat Pull Down

10 Incline Dumbbell Bench Press (moderate) (each side)

4 Sets

20 Banded or DB Chest Flys

20 Banded or DB Rear Delt Fly

Aerobic Capacity



Crossfit NWA – CrossFit

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Warm-up (No Measure)


Easy Cardio


General Warm Up

10 BB Kang Squats

16 Alt V Ups

10 Bird Dogs

10 Cossack or Ninja

Squats (with or without bar)

:30 Each Side Wrist Stretch

1:00 Ea Side Pigeon Pose or Hip Circles

Wrist Stretch –



Deload Week

Metcon (1 Rounds for weight)


5 DB Bench Press

5 Back Squats or Overhead Squat

**Partner Up and share racks and benches

*Post BS/OHS load as score and BP load in comments
Climbing in weight each round. Building to a heavy set of 5

Every minute on the minute you will complete 5 DB bench press rest the remainder

Next minute complete 5 Back or OH Squats rest the remainder.

Metcon (Time)

Every 4:00 x 5 Rounds complete

50 II Unders

300m/250m Row, 300m Run, 21/15 Cal Assault Bike, 600m C2 Bike

10 Hang Squat Cleans 115/85, 95/65

Target Time 2:30-3:00

Time Cap per Rnd – 3:30

Slowest Round = Score

35 II Unders (50 Singles)

250/200m Row/Run

10 Hang Power Cleans + 5 Front Squats

Subs –

75 Singles

Reduce distance

Reduce Load or Hang Power Cleans

These are high intensity short sprints.

Dubs- Relax shoulders and grip as much as possible and breathe

Row/Run- Hard Efforts here but leave enough in the tank for HSC

Hang Squat Clean- Should be a load you could hit 15+ reps UB when fresh.