WOD - 9/10/14



Skill:  Muscle Ups

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

  • 5 Front Squat (70-75% of 1RM)
  • 5-8 Ring Dips (remainder of 2 min. after front squat)

WOD:   12 min. AMRAP

  • 3 MUs
  • 60m Farmer Carry
  • 200m Run

Post Workout:  2 Rounds

  • 10 Barbell Roll-outs
  • 30-60 sec. Side Plank

Challenge of the Week:  Fastest 100m row.

*Post score to whiteboard

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!