Wednesday 02nd September 2015,
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Human Performance Challenge – August 1st Get Started in CrossFit Why West Little Rock CrossFit World-Class Personal Training

Human Performance Challenge – August 1st

  This is an 8-week challenge formulated by West Little Rock CrossFit and its GOING TO BE A BLAST. We have concentrated the effective elements from previous

Get Started in CrossFit

The 1st step to lasting results is to build a strong foundation. The best way to get a real sense of CrossFit’s ability to deliver

World-Class Personal Training

Many of our members have already discovered the benefits of working with a personal trainer.  Our personal trainers will build a customized workout and nutrition plan for

WLR CrossFit Blog

Whole Foods – Kid’s Health Week
Posted On August 17, 2015 | No Comments

August 14th, 2015 Whole Foods Little Rock Health Week Trainer Jeff Jucha spoke to local children and parents about not only how important exercise and nutrition are, but also gave examples of how to make [...]

Double unders

Double unders

October 12, 2014 | No Comments
“State of the Box”

“State of the Box”

October 10, 2014 | No Comments

Workout of the Day


West Little Rock CrossFit – CROSSFIT

Jucha’s Warm Up (No Measure)

15 pogo hops

15 air squats

15 toe touches

15 Iron Crosses

15 small shoulder circles (fwd)

15 large shoulder circles (fwd)

15 small shoulder circles (bkwd)

15 large shoulder circles (bkwd)

15 Michael Phelps Back Slaps

15 OH shoulder touches

Single leg squat and push up complex



10:00 working on ring muscle up progressions.

accumulate 10 progressions at a challenging level.

Metcon (Time)

For time:

400m Run with 25 lb plate

30 ring rows

20 box dips

400m Run (no weight)

rx+= 30 ring muscle ups

*use as little assistance as possible on rows and dips.

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