WOD - 9/8/14


Skill:  Wallballs

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
-Freestyle stroke
-Flip turns
-Individual feedback
-End with a fun WOD to apply your new skills!
Coaches Backgrounds:
Eimear Fuller:
-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
Jenna Bickell:
-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
-Current CrossFitter
Haley Frerichs:
-10 years in competitive swimming
-5 years as a swim instructor
-Current CrossFitter
Lindsey Fisher:
-6 years in competitive swimming
-1 year as a swim instructor
-Current CrossFitter

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!