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....