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

08/31/2015

West Little Rock CrossFit – CROSSFIT Metcon (Time) 3 RFT: 21 Handstand Push-ups 14 Deadlifts 185/115 7 Front Squats 185/115 Scale = strict pushups, choose your weight. Rx+ 205 on the bar Cool-Down (10 minutes of static...

08/28/2015

West Little Rock CrossFit – CROSSFIT (WLRCF) Toes to bar progression (No Measure) 15:00 of improving toes to bar Metcon (Time) 21-15-9-15-21 of: Push Press 115/ 75 Toes to bar rx= ttb scale= sit ups Cool Down 3:00 light...

08/27/2015

West Little Rock CrossFit – CROSSFIT Prepare For Squats! (No Measure) 15 Minutes Working on Squat Mobility: Walking Knees to Chest Walking Butt Kicks Frankenstein Walks Duck Walks 1 Minute Goblet Squat Hold with KB 1 Minute Couch Stretch with each Leg 1 Minute...

08/26/2015

West Little Rock CrossFit – CROSSFIT Skills Rope climb Progressions. From laying to standing-2 reps The Foot clamp Rope ascents. If you can complete a rope ascent, do it in the workout. if not, use 2 reps of lying to standing Burgener Warm-up (No Measure)...

08/25/2015

West Little Rock CrossFit – CROSSFIT Jucha’s Warm Up (No Measure) 15 pogo hops 15 air squats 15 toe touches 15 Iron Crosses 15 small shoulder circles (fwd) 15 large shoulder circles (fwd) 15 small shoulder circles (bkwd) 15 large shoulder circles (bkwd) 15...