Monday 02nd March 2015,
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What is West Little Rock CrossFit Meet the Coaches – Hannah Butcher West Little Rock CrossFit Coaches

Meet the Coaches – Hannah Butcher

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

West Little Rock CrossFit Coaches

Being a West Little Rock CrossFit coach takes more than a certification. …It takes much more. I used to manage “health clubs”. I spent years

WLR CrossFit Blog

Meet the Coaches – Hannah Butcher
Posted On January 20, 2015 | No Comments

                                Hannah Butcher Crossfit Coach, Weightlifter, Animal Lover, Future Games Athlete. Hannah came to Arkansas in 1998 from the Caribbean [...]

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

03/02/2015

Main – 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

5-4-3-2-1

(No Measure)

10 minute skill workshop:

Strict and kipping Toes to bar and T2B progressions:

Perform 5×5 with the most difficult T2B variation (strict T2B is ideal).

*If you are unable to perform 1 strict T2B then perform T2B progression during WOD.

https://www.youtube.com/watch?v=ibEKXyq51l8

Metcon (2 Rounds for reps)

E3MOM x 12 minutes:

Deadlift-

70% x 3, 80% x 3, 90% x 3+

Then..

1 set max reps @ 70%

*Touch and go. Record total reps performed on last 2 sets.

Metcon (Time)

For time:

12 Front squats

2 Toes to Bar

10 FS

4 T2B

8 FS

6T2B

6 FS

8 T2B

4 FS

10 T2B

2 FS

12 T2B
Rx =

50% 1-RM

Time Cap = 12:00

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Workout of the Day

03/02/2015
Posted On March 2, 2015 | No Comments

Main – CROSSFIT Jucha’s Warm Up (No Measure) 15 pogo... [...]

02/27/2015

02/27/2015

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0/25/2015

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02/24/2015

02/24/2015

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