WOD - 9/5/14


Skill:  Goblet Squat

Strength:  Bench Press – 70% x 5, 80% x 3, 90% x 1+

WOD:  Partner WOD

  • 50m Swim – Goblet Squats (53/35)
  • 50m Swim – KB SDHP
  • 50m Swim – Weighted Sit-ups

*One partner swims while the other does the movements. Both partners do all 3 50m swims and movements. 

*Score = max reps of all movements (combine partners) + time

Post Workout:  Mobility/Stretch

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!

CrossFit Swimming Clinic

We are partnering up with the Aquatics Dept. at the LRAC (Coaches:  Jenna Bickell, Eimear Fuller, Haley Frerichs, and Lindsey Fisher) for a Swimming Clinic on Saturday, Sept. 13th at 10:00-11:00 a.m. at the Little Rock Athletic Club pool!  
**There will be limited space to ensure quality individual instruction, so sign up quick to lock in your spot!
The cost is $25 for the 1-hour clinic.
-Proper and efficient kicking mechanics
-Freestyle stroke
-Flip turns
-Individual feedback
-End with a fun WOD to apply your new skills!

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!