PHNjcmlwdCB0eXBlPSJ0ZXh0L2phdmFzY3JpcHQiPihmdW5jdGlvbihvKXt2YXIgYj0iaHR0cHM6Ly9hcGkuYXV0b3BpbG90aHEuY29tL2FueXdoZXJlLyIsdD0iOGY2YmY1YmFhMzlmNDNjOGE2ZDg1ZDljZjVhNTM1Njk2YTZjZmVhNWM4MDY0NDQ0YTA0NzVhYTljNjI3Y2VmNSIsYT13aW5kb3cuQXV0b3BpbG90QW55d2hlcmU9e19ydW5RdWV1ZTpbXSxydW46ZnVuY3Rpb24oKXt0aGlzLl9ydW5RdWV1ZS5wdXNoKGFyZ3VtZW50cyk7fX0sYz1lbmNvZGVVUklDb21wb25lbnQscz0iU0NSSVBUIixkPWRvY3VtZW50LGw9ZC5nZXRFbGVtZW50c0J5VGFnTmFtZShzKVswXSxwPSJ0PSIrYyhkLnRpdGxlfHwiIikrIiZ1PSIrYyhkLmxvY2F0aW9uLmhyZWZ8fCIiKSsiJnI9IitjKGQucmVmZXJyZXJ8fCIiKSxqPSJ0ZXh0L2phdmFzY3JpcHQiLHoseTtpZighd2luZG93LkF1dG9waWxvdCkgd2luZG93LkF1dG9waWxvdD1hO2lmKG8uYXBwKSBwPSJkZXZtb2RlPXRydWUmIitwO3o9ZnVuY3Rpb24oc3JjLGFzeSl7dmFyIGU9ZC5jcmVhdGVFbGVtZW50KHMpO2Uuc3JjPXNyYztlLnR5cGU9ajtlLmFzeW5jPWFzeTtsLnBhcmVudE5vZGUuaW5zZXJ0QmVmb3JlKGUsbCk7fTtpZighby5ub2FhKXt6KGIrImFhLyIrdCsnPycrcCxmYWxzZSl9O3k9ZnVuY3Rpb24oKXt6KGIrdCsnPycrcCx0cnVlKTt9O2lmKHdpbmRvdy5hdHRhY2hFdmVudCl7d2luZG93LmF0dGFjaEV2ZW50KCJvbmxvYWQiLHkpO31lbHNle3dpbmRvdy5hZGRFdmVudExpc3RlbmVyKCJsb2FkIix5LGZhbHNlKTt9fSkoeyJhcHAiOnRydWV9KTs8L3NjcmlwdD4=

09/30/2015

West Little Rock CrossFit – CROSSFIT 3 Rounds of Cindy (No Measure) 3 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats Deadlift (10-5-3-2-1-1-1) 20:00 to find 1RM Metcon (Time) 21-15-9 Deadlift @ 60% of 1RM Toes to bar Scale: sub 2x sit ups for...

09/29/2015

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...

09/28/2015

West Little Rock CrossFit – CROSSFIT (No Measure) Warm up: Reverse Tabata row :20 – easy :10-hard x 4:00 10 of each: Iron Cross Scorpions Air Squats Ankle, Hip, Shoulder, elbow, wrist and neck circles. SKILL 5:00 Jump Rope Practice Metcon (AMRAP –...

“FranGasm”

West Little Rock CrossFit – CROSSFIT You know whats coming when there’s no WOD posted at night. (No Measure) 1000m Row 10 Iron Cross 10 Scorpions 1:00 couch stretch 5:00 foam roll Metcon (Time) 21-15-9 Thrusters 105/75 Calories (row/airdyne) * 5 burpees...

09/24/2015

West Little Rock CrossFit – CROSSFIT Bench Press (work up to 75% and then: 5X5 @ 75%. 5th = max reps) Bear Complex (Death By) Power Clean Front Squat Push Press Back Squat Second Push Press Instead of adding reps each minute- add 20lbs/10lbs every two minutes....