WOD - 8/25/14


Skill:  Squat

Strength:  Back Squat – 65% x 5, 75% x 5, 85% x 5

*(Percentages are based off of 90% of 1RM)

WOD:  3 Rounds

  • 800m Run

*Rest 60 sec. between rounds.

Post Workout:  3 Rounds

  • 30-60 sec. Side Plank/side
  • Shoulder mobility in the bands

Challenge of the Week:  Max burpees in 1 min.

*Post score to whiteboard

Battle of the Clubs:  Partner Bash

October 25th at CrossFit Foxcroft
The two man or two woman teams will compete in 3 WODs for the fittest title of Little Rock. ALL levels are invited and encouraged to register (scaled options available), so don't hesitate to join us!
Register online at 
Tickets are $80 per team and includes a t-shirt. (Additional tees can be purchased for $20.00 on Eventbrite.) 
**All Athletic Club CrossFit members (
Razorback Crossfit, CrossFit Foxcroft, 501 Crossfit, and DAC CrossFit) will need to email Michael prior to registering through Eventbrite.
Please email michael.sowell34@yahoo.com with shirt size, team name, and team members.
***Registration Deadline to ensure a t-shirt is September 14th.
Check-in at 9:00am and the first WOD begins at 10:00am
Follow us on
Facebook for WOD updates as the event gets closer!