WOD - 9/2/14


Skill:  Snatch Push Press + Balance

Strength:  Snatch Push Press + Balance– 65% 4 x 1+1, 1+1, 1+1, 1+1

WOD:  8 min. EMOM

  • 4 Power Snatch (95/65)
  • 12 American KB Swings (53/35)

Post Workout:  3 Rounds

  • 60 sec. Plank
  • 10 GHD Hip Extensions

Challenge of the Week:  Best handstand push-up. (If you have strict HSPUs down, go for max unbroken STRICT HSPU!)

*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!

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!