Friday 03rd July 2015,
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Get Started with a Free 2-week Trial

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

Meet the Coaches – Hannah Butcher

                                Hannah Butcher Crossfit Coach, Weightlifter, Animal Lover, Future Games

World-Class Personal Training

Our Personal Training options are for individuals who are seeking to improve their overall fitness with one on one training or small group training with

WLR CrossFit Blog

State of the Box 03/19/2015
Posted On March 20, 2015 | No Comments

State of the Box.   This is our quarterly post to update our members and the CrossFit community to changes happening at West Little Rock CrossFit.   Average Class Attendance Morning Class -3-5 Noon Class– [...]

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

(No Measure)

Every 90 seconds for 6 minutes (4 rounds):

30 seconds max DUBs OR Singles (75% intensity)

10 Front squats with medball

Metcon (AMRAP – Rounds)

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1

Accumulate 30 seconds in hollow body hold and 30 seconds in Super man

Station 2

Muscle-Ups or muscle up progressions x 3-5 reps

*Stagger starting station as needed. Record total rounds (out of the 10 possible) that you were able to complete

Metcon (AMRAP – Rounds and Reps)

For as long as possible, EMOM:

20 Dubs or 40 Singles

1 Wallball

*Add 1 rep to the wallballs every round until you cannot complete all of the reps within the 60 second window. Record total rounds completed + any wallballs completed on last round

*Minute 2 = 20 Dubs + 2 wallballs

Minute 3 = 20 Dubs + 3 wallballs


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