WOD - 9/9/14


Skill:  Snatch

Strength:  Snatch – 80% 4 x 3

WOD:  Partner WOD For Time:

Buy-in:  40 Pistols

Then:  2 Rounds

  • 10 cal. Row/Airdyne – rest
  • 42 Pull-ups
  • 10 cal. Row/Airdyne – rest
  • 42 Push-ups
  • 10 cal. Row/Airdyne – rest
  • 42 Sit-ups

Cash-out:  40 Pistols

*One partner rows/rides while the other rests, switch, and then partition the reps of each movement as needed.

Post Workout:  Stretch! Forearms, hip flexors, lats, hamstrings, etc.

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!