04/30/2015

West Little Rock CrossFit – CROSSFIT (No Measure) 5 minute skill workshop: Bar muscle-ups https://www.youtube.com/watch?v=N88UbPxNXEw Then.. EMOM x 5 minutes Rx: Accumulate 1-3 bar muscle-ups Scale: 5 jumping kipping pull-ups Metcon (Weight) EMOM x 8 minutes Rx:...

04/29/2015

West Little Rock CrossFit – CROSSFIT (No Measure) Skill workshop: T2B drills https://www.youtube.com/watch?v=5rXq7MO9SsI&spfreload=10 Then.. EMOM x 5 minutes- 5 T2B at hardest version possible Deadlift Every 2:30 for 15 minutes (6 sets) Rx: 5 Deadlifts...

04/28/2015

West Little Rock CrossFit – CROSSFIT (No Measure) 5 minute skill workshop: Pistols https://www.youtube.com/watch?v=b4q0kqmF608 Perform 1 attempt at a pistol with each leg for each progression Metcon (AMRAP – Rounds) EMOM x 10 minutes Rx: 1 Pistol...

04/27/2015

West Little Rock CrossFit – CROSSFIT (No Measure) EMOM x 7 minutes 1 Power Clean 2 Push Jerk 3 Back Squat 4 OHS Rx+ = 95/65 Rx = Empty barbell Metcon (AMRAP – Rounds) 12 EMOM 2- Back Squats 55% 1RM Metcon (AMRAP – Reps) Partner WOD 13 Minute...

04/24/2015

West Little Rock CrossFit – CROSSFIT (No Measure) 20 Thrusters with PVC pipe Metcon (AMRAP – Rounds) EMOM x 12 minutes (12 sets): 2 Bench Press @ 55% 1-RM OR 2 Bench Press @ 60% 3-RM OR 2 Bench Press @ 65% 5-RM *2 reps should be performed as...