05/18/2015

West Little Rock CrossFit – CROSSFIT

Every 2:30 minutes for 10 minutes (4 rounds):

7 Shoulder presses @ 45/35

9 Banded pull throughs ( https://www.youtube.com/watch?v=96XN54mNlEo)

11 Air squats

EMOM x 9 minutes

Shoulder Press

Rx+:

Minutes #1-3

3 @ 55%

Minutes #4-6

3 @ 60%

Minutes #7-9

2 @ 65%

*Fast/explosive reps. Record weight used.

Rx:

2 Shoulder press @ 50% body weight

20 Minute AMRAP

200m Run

21 KBS

15 Box jump/step-ups

Partner WOD. 1 person works while the other rests. Alternate every movement. Record rounds and reps.

Example:

Partner A- 200m Run

Partner B- 21 KBS

A- 15 BJ

B- 200m Run

A- 21 KBS

Etc.

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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