Strength: Back Squat – 75% x 1, 85% x 1, 95% x 1+
*(Percentages are based off of 90% of 1RM)
WOD: Death by Wallballs
- Min. 1: 1 Wallball (20/14)
- Min. 2: 2 Wallballs
- Min. 3: 3 Wallballs
- Min. 4: 4 Wallballs
*Continue adding 1 wallball each minute until the given reps cannot be completed within the minute time frame.
Post Workout: 3 Rounds
- 30-60 sec. Side Plank/side
- Hip mobility in the bands
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 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
-End with a fun WOD to apply your new skills!
-15 years in competitive swimming, including 2 years at the University of Arkansas and 3 years at UALR
-USA Swimming Certified Coach
-6 years as coach of the Little Rock Arkansas Dolphin Lasers
-Current US Masters swimmer and holds 8 Arkansas Masters records
-11 years in competitive swimming, including 4 years at Texas A&M University
-2004 Big 12 Champion in the 200 butterfly
-Volunteer coach for the Texas A&M Women’s swimming team from 2006-2007
-Current US Masters swimmer, holds 3 Arkansas masters records
-10 years in competitive swimming
-5 years as a swim instructor
-6 years in competitive swimming
-1 year as a swim instructor
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 https://www.eventbrite.com/e/battle-of-the-clubs-partner-bash-tickets-12468430411
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 firstname.lastname@example.org 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!