05/11/2015

West Little Rock CrossFit – CROSSFIT

(No Measure)

EMOM x 6 minutes

3 Front squats

3 Back squats

3 OHS

Rx =

Empty barbell

Rx+ =

95/65

Back Squat

EMOM x 12 minutes (12 sets):

Back Squats

Minutes #1-3

2 @ 70%

Minutes #4-6

2 @ 75%

Minutes #7-9

1 @ 80%

Minutes #10-12

1 @ 85%+

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 minute AMRAP:

21/15/9

Deadlifts

HSPU

Rx =

135/95

HSPU progressions from box

Rx+ =

225/135

HSPU

*1 person works while other person rests

POPULAR POSTS

Do You Belong Here?

Once upon a time, a TEDX organizer dropped in at my CrossFit class. “Jeff, You’re a great communicator.” I smiled, “Thanks. One day, I’ll do

I Don’t Recommend Being A Coach

Twenty years ago, we didn’t have life coaches. We had guidance counselors. Today, a life coach is a frequent guest on your favorite podcast and

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from West Little Rock CrossFit