10/20/2015

West Little Rock CrossFit – CROSSFIT Please Post Results to the White Board Metcon (No Measure) Every 4 minutes for 16 minutes: Bench Press x 8 reps Max rep strict pull-ups *Start with ~60% 1-RM. Increase load each round if possible Then… 5 Minute AMRAP: 1...

Monday 10-19-15

West Little Rock CrossFit – CROSSFIT Please post results to the whiteboard. Metcon (No Measure) 15 minutes to establish a 15-RM Front Squat *3 attempts max. 5 minute rest between attempts Then: In 12 minutes: 150 Dubs 75 Lunges with KB in goblet squat position...

10/16/2015

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) Every 2 minutes, for 20 minutes (5 sets each) of: Odd rounds – Front-Racked Alternating Lunges x 8-10 reps each leg with KB Even rounds – 25 Russian KB swings Metcon (AMRAP – Reps) Against a 6 minute...

10/15/2015

West Little Rock CrossFit – CROSSFIT Metcon (No Measure) 5:00 to Accumulate 3:00 total in the handstand. (free-standing or on wall) move away from wall as you are able to progress to free standing Metcon (Weight) Every 2:00 x 12 1 Power clean + 1 hang squat...

10/14/2015

West Little Rock CrossFit – CROSSFIT Muscle-ups Muscle ups: 1 set max rep bar or ring muscle-ups, then either: A. 10 minutes working on progressions OR B. Every 2 minutes for 10 minutes (5 rounds): Perform 50% of 1 set max reps Metcon (3 Rounds for reps) 5...

10/13/2015

West Little Rock CrossFit – CROSSFIT Shoulder Press (2X15) 3 sets to establish a 15-RM: Shoulder Press *5 minute rest between each set Metcon (Time) Partner WOD For time: 300m finger-tip farmer carry @ 35lb/25lb plate, then.. 300 Dubs 200 Air squats 100 Push-ups...