WOD - 8/27/14


Skill:  KB Sumo Deadlift High Pull

Strength:  Every 2 min. for 8 min. (4 sets)

  • 5 Deadlift (70-75% of 1RM)
  • 15 Hollow Rocks (remainder of 2 min. after deadlifts)

WOD:   Partner WOD

  • 60 KB Front Rack Lunges (53/35)
  • 50 Am. KB Swings
  • 40 V-ups
  • 30m Bear Crawl (both partners do 30m)
  • 20 KB SDHP
  • 10 Ring Dips

Post Workout:  2 Rounds

  • 15 Good Mornings
  • 30-60 sec. Extended Plank

Challenge of the Week:  Max burpees in 1 min.

*Post score to whiteboard

Running Clinic with USATF Coach Terlea

All athletic levels are invited to join us Saturday, Sept. 6th at Burn's Park Soccer Fields for a running clinic
-Learn proper running mechanics
-Injury prevention tips to keep you on track
-Practice and utilize efficient running technique
-Improve your running to enjoy it more!
About Coach Terlea:
Coach Cezar Terlea is a certified USA Track and Field Level 2 coach who has over 20 years of experience, 8 of those at the college-level with NCAA Div. 1 and 2 cross country and track and field. Coach Terlea has been involved in coaching all distances from sprinters up to ultra-marathoners of all ages. Not only has Terlea coached numerous high-level athletes, but he was one of the top runners in the 400m and 800m dash in Romania and was selected for the Junior Nationals Team of Romania and the mid-1980’s.
Terlea graduated from the National Academy of Sports and Physical Education in Bucharest, Romania in 1995 with a bachelor’s degree in Sports and Physical Education with emphasis on Track and Field & Cross Country, and in 1997 with a bachelor’s degree in Physical Therapy. In 2008, he graduated with his master’s degree in Sports Administration from Henderson State University.
Recent Coaching Highlights:
In the past two years, he trained two female marathon runners that were able to run under 3 hours (2 h 57'36" and 2 h 59"12).
His best male runner ran a 2 h 22'15" marathon, 1 h 07' 37" half marathon, and 14'23" 5K. 
This year, he qualified for the USATF National Junior Olympics with 17 athletes in 32 different events.

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!