10/12/2015

West Little Rock CrossFit – CROSSFIT Back Squat (3×12 to establish 12-rep max) 3 sets to establish a 12-RM: Back squat *3 minute rest between each set. Metcon (AMRAP – Reps) For max reps: 90 seconds of Strict Pull-Ups Rest 90 seconds 90 seconds of...

10/08/2015

West Little Rock CrossFit – CROSSFIT (No Measure) run 200m row 200m 100 singles —————- 5:00 to stretch/mobilize known problem areas. (triceps, lats, calves, back, etc) ——————– Burgner Warm...

10/07/2015

West Little Rock CrossFit – CROSSFIT (No Measure) 50 of each: Singles Alternating RL LL Doubles or Power Singles with a Double attempt every 5 Power Singles —————————— 10:00 of toes to bar progressions...

10/06/2015

West Little Rock CrossFit – CROSSFIT (No Measure) PRE- WOD Reverse Tabata Row for Calories 10 Iron cross 10 Scorpions 10 ankle, hip, shoulder, elbow, wrist circles ———– 5:00 on Banded Squat Mobility with coach 5:00 on Banded Shoulder...

10/05/2015

West Little Rock CrossFit – CROSSFIT Warm-up (No Measure) 5:00 on Double under Progessions 5:00 working on the Push Press and Push Jerk 10 Dubs + 10 S2OH @ 75/ 35 15 Dubs + 6 S2OH @ 95/ 55 20 Dubs + 3 S2OH @ 115/75 Metcon (Time) 5 RFT 10 S2OH @115/75 50 Dubs...