In Workout of the Day


pick one of the following wods. You should do the wod with moves you are weaker at. Pull ups or Rowing and Oly.

Metcon (Time)


Max pull ups

100′ Bear Crawl

30 Sit-ups

Metcon (Time)

300 kcal row

*perform 3 Clean and Jerks @ 60% every 3:00

rx+ is 3 Power snatch @ 60%

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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