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.



100 Pull ups

100 push ups

100 sit ups

100 squats

for time


Juka”s WOD

A) 8:00 emom

2 DB Snatches (per casino jameshallison arm) 60# 45#

2 burpees

*add 2 reps to each move for every minute. Score is highest round completed.

B) Tabata 4:00 of 300lb tire flips

C) 5 rounds of 20 GHD sit ups

1:1 rest  until you reach 100 sit ups

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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