WOD - 8/12/15

Wednesday

Skill: Rowing

Strength: 5 min. EMOM: 1 Snatch

  • 5 min. EMOM: 1 Clean

*85-85-90-95-95%

WOD: For Time

  • 25 cal. Row
  • 50 Sit-ups
  • 40 Split jumps
  • 800m Run
  • 40 Split jumps
  • 50 Sit-ups
  • 25 cal. Row

Post Workout: 3 Rounds

  • 10 Front Levers
  • 15 Hip Bridges

Challenge of the Week: Max L-hang hold.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x100m farmer carry (choose a challenging weight to carry, while maintaining good posture)

  • 3x5 chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension.)

  • 3x10 barbell bicep curls (every rep should be controlled but difficult)

  • 3x30-45 sec. L-sit hold

SWIM WODs are on Fridays! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!

Battle of the Clubs

Razorback Crossfit and CrossFit Foxcroft of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on Saturday, September 19th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Hangout afterwards for refreshments!

Registration is $85 per team and includes a t-shirt for each participant. (Additional tees can be purchased for $22.00 on Eventbrite.) Register online here.

Please email Anna (afrostbriley@gmail.com) with team name and members, shirt sizes, and home gym.

**Registration Deadline to ensure a t-shirt is September 1st.

Check-in at 8:00 a.m. and the first WOD begins at 9:00 a.m.

Follow us on Facebook for WOD updates as the event gets closer!