In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Every 2 minutes for 6 minutes (3 rounds):

10 Thrusters with barbell

10 Push-ups

Metcon (No Measure)

EMOM x 12 minutes:


Odd rounds-

6 pistols

Even rounds-

3-5 muscle-ups (Bar or Ring)


Odd rounds-

4 supine ring rows + 10 second hold in bottom of ring dip

Even rounds-

4 pistol progressions https://www.youtube.com/watch?v=1-Yuq9pD7JY

Metcon (4 Rounds for reps)

In 20 minutes, perform the following 4 WODs

1 minute amrap:

2 Thrusters @ 95/65


4 Thrusters


6 Thrusters


4 minute rest

Repeat with 2 minute amrap/3 minute rest

3 minute amrap/2 minute rest

4 minute amrap/1 minute rest

*Record total reps for each WOD.

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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