In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 8 minutes (8 stations total)

Station A

45 seconds rowing

Stations B

45 seconds hold in bottom of goblet squat

Station C

45 second tricep smash on barbell (Right arm)

Station D

45 seconds tricep smash on barbell (Left arm)

*You may start at any station, so long as you hit each station twice total.

Front Squat


Every 90 seconds for 6 minutes (4 rounds):

5 Front squat

*Build to moderate weight


Every 2:30 for 15 minutes (6 Rounds)

Front Squat


Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 70%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 rep @ 90%

Record your 90%.


5 Front squats

*Increase weight each round as tolerated. Record your heaviest set of 5

Metcon (Distance)

2v2 (can be 1v1 or 1v2, etc.)

Rower set at 16 x 1 minute intervals. Rotation as follows:

Athlete A1

Athlete B1

Athlete A2

Athlete B2

1 rower between 2 teams. Each person will complete 4 rounds of 1 minute max calorie rows. Rowers will be set to pause after each 1 minute interval to allow athletes to transition on/off rower. Record total distance accumulated for your team for all 4 rounds.

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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