WOD - 9/11/14


Skill:  Clean + Jerk

Strength:  Clean + Jerk – 80% 4 x 4

WOD:  24-12-6  

  • Turkish Get-ups (55/25)
  • Renegade Row (35/15)
  • Box Jump-overs (24/20)

Post Workout:  3 Rounds

  • 15 Hollow Rocks
  • 8 GHD Hip Extension
  • Stretch, foam roll, work on mobility

Challenge of the Week:  Fastest 100m row.

*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!