09/09/2015

Jeff Jucha
• September 9, 2015
•
0 minute read

West Little Rock CrossFit – CROSSFIT

Bet You guys loved the wod not being up until 5:15 am today:)

Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest

Walking Butt Kicks

Frankenstein Walks

Duck Walks

1 Minute Goblet Squat Hold with KB

1 Minute Couch Stretch with each Leg

1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Mobility

Shoulders

Ext Rot

Int Rot

1st Rib

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Tabata Row for Calories (Calories)

:20 hard

:10 easy

4:00 total

Cool-Down (10 minutes of static stretching)

Way Back, I Was an Absolute Anus At Coaching.

11-05-2024 3:11 am

You hired a coach and they gave you a ton of great info. Then, you made ZERO progress on your goal. :: Jeff sticks his

Have You Met Olivia?

11-01-2024 10:31 pm

Olivia just won our October committed club! She’ll get valuable 1v1 time with a coach to improve lifts, work on nutrition, get some physical therapy,

Buster Douglas

10-30-2024 7:14 pm

The date is February 10th, 1990. Mike Tyson is the undisputed heavyweight champion of boxing. He knocked out his last victim, heavyweight Carl “The Truth”