In Workout of the Day

West Little Rock CrossFit – CROSSFIT

Handstand Push-ups

Record whether you used strict, kipping, or combo.

Scale =

1 set max rep dumbbell push press. Record weight you used.

Metcon (Weight)

Every 90 seconds for 12 minutes (8 sets):


1 Halting clean deadlift (stop mid-thigh) + 1 explosive shrug + 1 power clean + 1 Front squat

*Weight taken from the ground. Record heaviest set completed.


2 Hang power cleans + 2 front squats with 5 second pause in the bottom position after the last front squat.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Scale =

Standard burpees

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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