In Workout of the Day


Hit all three of the following by 7/29/13

A.)  back or front squat 7×5 @ 80%
B.)  push/split Jerk  5×4 @ 130% of strict press “Core-tight, butt-tight!” 

C.) Deadlift 4×5 @80%

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


2 min: max WB shotz

rest 2 min

2 Min : max Box Jumps

rest 2 min

2 min: max HSPU

Add all reps and divide by three for the average.

It does not matter what order you go in.



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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