Swolemate-Showdown-Standards.   All wods are listed as a mixed pair. Same-gender teams will use with the weights designated for their gender. Wod 1.   Amrap x 10   10 Synchro BBJO 24/20” 15 Synchro DL @225/155 100 dubs   *scale Options: Jump Rope: Both partners do 200...

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Who’s Steering The Ox?

Who’s Steering The Ox?

If you're a city slicker, then you may have never seen a field being plowed (or ploughed, for my UK friends). Plowing a field loosens and turns the soil so it can be planted with seed. It's done one of two ways; a farmer will drive a tractor that pulls a heavy wedge...

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Good Grades are not the Goal

Good Grades are not the Goal

This idea is something the people who raised us have been telling us for most of our lives. Getting good grades or a college degree isn't the end all be all of the success projected onto us by loving parents, colleagues or family. It's freedom to pursue what we deemed...

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The Key is Fun

The Key is Fun

If you want to get consistent with anything, make it fun. Any artist, tradesman, or award-winning athlete can be the best of their generation, but they wouldn't deem it worthwhile if they hadn’t enjoyed the process of getting there. There are documentaries about the...

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How to Really Change Your Bad Habits

How to Really Change Your Bad Habits

Have you ever said the to yourself? "I know I shouldn't do ______. ...only to do that exact thing? "I know I promised myself no sweets before bed, buuut..." What looks like lots of little setbacks becomes long-term derailment. Why do we do that? We become triggered by...

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Rx vs. Scaled

Rx vs. Scaled

Rx is not a badge to be earned. Scaled is not a beginner version. Whether you see a workout and think Rx is either daunting or that it will be a cakewalk, remember this. Both matter only scientifically, neither are a reflection of you. Great training is found in...

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The Master

The Master

Our approach to developing a fit human starts right where it should. The human. No unhappy podium finisher can be made a winner. No amount of physical fitness will make you whole if you create holes in your social fitness or mental fitness by chasing it. Fitness is...

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No-Shave November Wod

No-Shave November Wod

No-Shave Novemebr has come to an end and you're invited to the finale! Come out tomorrow@ 9:30am for a fun time, Where: West Little Rock CrossFit When: Saturday, December 1st, 2018 9:30am What: Pay $10 to vte on your favorite bearderd CrossFitters! The winner pick the...

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Jingle Bell Rock Wods

Jingle Bell Rock Wods

“Triple 12” All four athletes complete: 12 Squat Clean and Jerks @ 135/95 :: 16 @ 115/80 *12 Calorie Bike 12 Power Clean and Jerks @ 135/95 :: 16 @ 115/80   *10:00 cap.   Scaling: -The entire team or individual athletes may scale as needed. -All athletes will declare...

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