In Workout of the Day

END OF THE WORLD WOD/ 12 Days of Cross-Mas

1 Muscle up (or 3 pull ups and 3 ring dips)
2 HSPU (or Modified)
3 SDHP 95/65
4 Push Jerks 95/65
5 Deadlifts 95/65
6 WB 20/14
8 KB Swings
9 Box Jumps 30″/24″
10 Burpees
11 Pull ups
12 Walking Lunges

Progressive Reverse Pyramid Scheme- What is that, you ask? Do the entire Wod like the song.


On the 1st day of Cross-Mas my Trainer gave to me…1 Muscle up on the rings!

on the 2nd day…2 Handstand push ups, 1 muscle up on the rings!

And so on!

Merry Christmas!!!

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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