In Workout of the Day

Shoulder mobility


10 dead lifts 275/185
200m oh plate carry 45/25
20 pull ups
200m on plate carry 45/25
30 toes to bar
200m oh plate carry 45/25
40 Hand release push ups

Staggered start or spread out start times as necessary

You must freeze in place if the weight drops from the overhead position.

Core tight and back flat on those deadz people. Come up as one unit bringing the bar to the knees and squeeze the butt forward.


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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