WOD - 4/13/15

Monday

Skill: MB Cleans

Strength: Front Squat - 75% x5, 85% x3, 90% x1+ (“Add” 10 lbs. to your last 1RM and base % off of 90% of “new” 1RM)

WOD: 7 min. AMRAP

  • 7 KB Swings (53/35)
  • 7 Wallballs (20/14)
  • 7 MB Cleans

Post Workout:  3 Rounds

  • 8 Bent barbell row
  • 10 Barbell roll-out

Challenge of the Week: Max sit-ups in 1 minute.

*Post score to whiteboard

Pull-up Program

Pull-ups are a very functional movement that everyone can improve on when training them consistently.  This program is to help you get your first strict pull-up and if you already have strict pull-ups, this will help you get more! The exercises in the program will take an extra 10-20 minutes a few times a week, and will be done on your own time.  Building up strength for pull-ups takes commitment and consistency; if you put in the work, you will benefit.  Please let us know if you have any questions!

Day 1:  

  • 2x12 scapular pull-ups
  • 4x2 strict pull-up attempts
  • 3x10 band pull-downs (tricep extension)
  • 3x5 bat wing holds (hold at top for 5 seconds)

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

Register online here.

Please email Anna with shirt sizes, team name, and team members.

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!! Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!

Donate at the Battle of the Clubs: Partner Bas event or through this link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40.

Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's Coffee, Barefoot Studio yoga sessions, Junk headbands, Good Food by Ferneau, Zeganz, and much more!