WORKOUT OF THE DAY

WOD

10/28/15

West Little Rock CrossFit - CROSSFIT   Metcon (No Measure) 3 Rounds Strict unbroken HSPU x 4-6 reps Rest 90 seconds *Increase difficulty by performing deficit HSPU until it’s challenging to complete 4-6 reps. Then: For time: 21 OHS @ 95/65 75 Dubs 15 OHS @ 95/65...

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10-27-2015

West Little Rock CrossFit - CROSSFITMetcon (No Measure)In 15 minutes- Establish a 12-RM Deadlift with good mechanics *3 attempts max. 5 minute rest between attempts. If your back starts to round you’re done with the set. Then: Partner WOD In 15 minutes- 400m Run 20...

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10/26/15

West Little Rock CrossFit - CROSSFITMetcon (No Measure)3 Rounds- 4-6 Weighted ring dips / box dips Max rep unbroken Strict Pull-ups / Ring Rows Rest 90 seconds between each round *Increase load for weighted dips on the following set if you are able to get more than 4...

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10/23/2015

West Little Rock CrossFit - CROSSFITMetcon (No Measure)EMOM x 10 minutes: Odd- 10 Weighted lunges Even- 5 Weighted dips For time: 20 C2B Pull-ups 4 Calorie row 16 C2B pull-ups 8 Calorie row 12 C2B pull-ups 12 Calorie row 8 C2B pull-ups 16 Calorie row 4 C2B pull-ups 20...

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10/22/2015

West Little Rock CrossFit - CROSSFITMetcon (No Measure)Foundational Drills: Med Ball Clean. Spend 10:00 going over the Level-1 course progressions for the Medicine Ball Cleans. Then... Medicine Ball Relay Game Then 20 minutes to establish a 1-RM hang squat...

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10/21/2015

West Little Rock CrossFit - CROSSFITPlease post Results to the WhiteBoardMetcon (No Measure)every 3 minutes for 12 minutes: 8 Weighted step ups @ 2 KBs/DBs (24”/20”) 5-10 Strict T2B *Start with light weight for the round and increase as tolerated each round. Then......

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10/20/2015

West Little Rock CrossFit - CROSSFITPlease Post Results to the White BoardMetcon (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 HSPU 1...

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Monday 10-19-15

West Little Rock CrossFit - CROSSFITPlease 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 50...

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10/16/2015

West Little Rock CrossFit - CROSSFITMetcon (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 swingsMetcon (AMRAP - Reps)Against a 6 minute clock: 30...

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10/15/2015

West Little Rock CrossFit - CROSSFITMetcon (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 standingMetcon (Weight)Every 2:00 x 12 1 Power clean + 1 hang squat clean + 2 push...

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