WOD - 9/16/14


Skill:  Snatch Pull + Hang Snatch

Strength:  Snatch Pull + Hang Snatch – 80% 4 x 1+1, 1+1, 1+1

WOD:  15-12-9

  • DB Thrusters (50/30)
  • DUs

*2 min. rest


  • DB Snatch (50/30 double arm)
  • DUs

*Score = time of Part A + time of Part B

Post Workout:  3 Rounds

  • 60 sec. Plank
  • 8 GHD Hip Extensions

Challenge of the Week:  Max box jumps in 30 sec.

*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.
***Please register early to ensure a shirt at the event!!
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!