In Uncategorized, Workout of the Day


 I wonder who ate this last night instead of coming to the wod?

Find out tomorrow!


Hit all three of the following by 7/21/13

A.)  back or front squat 5×7 @75%
B.)  push press 5×4 @ 100% of strict press “Core-tight, butt-tight!”

C.) Power clean: work up to a heavy 3, perform 3×3 at that weight. record weight used.

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.



Row/Run 1000m

50 bb Thrusters

30 pull ups



run 800 m

15 bb thrusters

15 pull ups

5 rounds for time.

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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