WOD - 12/16/17

Saturday

Free Mobility Class at 9:00 a.m.

Join us on Saturdays at 9:00 a.m. for a free mobility class before Open Gym!

 

Free Open Gym 9:30 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

WOD - 12/15/17

Friday

Skill: Sit-ups

WOD: “Michael” 3 Rounds

800m run

50 supermans

50 sit-ups

*In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post Workout: 3 rounds

  • Weighted good mornings x8-10

  • Crossover snow angel x10

  • KB bicep curls x 10

Challenge of the Week: Heaviest turkish get-up.

*Post score to whiteboard

WOD - 12/14/17

Thursday

Skill: Strict press

WOD: Part A: Strict press 4-4-3-3-2-2

Part B: 7 min. AMRAP

20 Unbroken DUs

10 Shoulder-to-overhead

Post Workout:  Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)

Challenge of the Week: Heaviest turkish get-up.

*Post score to whiteboard

WOD - 12/13/17

Wednesday

Skill: Man-makers

WOD: Part A: 10 min. EMOM: 200m/150m row

*rest 5 min.

Part B: 10 min. EMOM:

Odd: Man-makers (push-up, renegade row Rt. & Lt., clean, thruster)

Even: rest

Post Workout:  3 rounds

  • 12 lunges with single arm KB overhead hold

  • 20 hollow rocks

  • 12 Crossover reverse fly

Challenge of the Week: Heaviest turkish get-up.

*Post score to whiteboard

WOD - 12/12/17

Tuesday

Skill: Hang clean

WOD: Part A: Hang clean 2-2-2-2

Part B: “Fran” 21-15-9

Thrusters

Pull-ups

Post Workout:  3 Rounds

  • 10 barbell roll-outs

  • 30-60 sec. Side plank (

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Heaviest turkish get-up.

*Post score to whiteboard

WOD - 12/11/17

Monday

Skill: KB swing

WOD: 7 Rounds

10 Russian KB Swings (70/53)

10 Box jump overs

Post Workout: 3 rounds

  • 60 sec. Hollow hold

  • 5 bench press

  • 20-30 sec. Handstand hold

Challenge of the Week: Heaviest turkish get-up.

*Post score to whiteboard

WOD - 12/9/17

Saturday

Free Mobility Class at 9:00 a.m.

Join us on Saturdays at 9:00 a.m. for a free mobility class before Open Gym!

 

Free Open Gym 9:30 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

 

WOD - 12/8/17

Friday

Skill: Deadlift

WOD: 5 Rounds

5 Deadlifts

10 T2B

15 Burpees over-the-bar

Post Workout: 3 rounds

  • Turkish get-up x3/side

  • Crossover 90/90 x10

  • Band high-pulls x 10

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

 

WOD - 12/7/17

Thursday

Skill: Rope climb

WOD: 12 min. AMRAP

6 Strict ring dips

1 rope climb

12 Box jumps (24/20)

Post Workout:  Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

 

WOD - 12/6/17

Wednesday

Skill: Hang snatch

WOD: Part A: Hang snatch 2-2-2-2

Part B: 3 rounds of Nancy

400m Run

15 Overhead squats (95/65)

Post Workout:  3 rounds

  • 8 single arm KB overhead press

  • 20 tuck rocks

  • 12 Crossover row

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

 

WOD - 12/5/17

Tuesday

Skill: Power clean

WOD: 4 Rounds

3 min. AMRAP

25/20 cal. Row

Max reps power clean (135/95)

*rest 2 min. between rounds

Post Workout:  3 Rounds

  • 15 ring push-ups

  • 15 MB hamstring curls

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

 

WOD - 12/4/17

Monday

Skill: DUs

WOD: Part A: Annie 50-40-30-20-10

DUs

Sit-ups

Part B: Weighted pull-ups 2-2-2-2-2-2

Post Workout: 3 rounds

  • 60 sec. Hollow hold

  • 8 bulgarian split squat

  • 20-30 sec. Handstand hold

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

 

WOD - 12/1/17

Friday

Skill: Rowing

WOD: 3 Rounds

6 min. AMRAP

800m row

Max wallballs in remaining time

*rest 3 min. between rounds

Post Workout: 3 rounds

  • Turkish get-up x3/side

  • Crossover snow angel x15

  • Band high-pulls x 10

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

 

ANNOUNCEMENT: 

We are excited to partner up with all of these awesome CrossFit gyms in Little Rock to do a coat drive benefiting The Van this year. While you are out doing your Holiday shopping, pick up an extra coat, hat, and/or gloves to help keep those in need warm this winter. (Gently used is great too!)

Please drop items off by Saturday, December 2nd at Razorback CrossFit. We will set out a box for the donations to be dropped off in.

November Member Spotlight

Photos by Dustin Nevill

At Razorback CrossFit we are given the privilege of coaching an amazing group of athletes.  We find pride in being alongside an athlete to coach and encourage them from the time they join CrossFit to each accomplishment they achieve, whether it be in the gym or not.  We strive to deliver a program that provides a route for our athletes to succeed and it shows when an athlete puts in 110% every training session to ensure they are hitting their goals.

For the November installment of our Member Spotlight, we introduce Will Loggins. Will joined a CrossFit gym in early 2016. Initially, his goal was to try something new with fitness and
to have an activity that he and his fiancé could do together. She spoke highly of her experience
with CrossFit and Will was intrigued.

Do you remember what your first CrossFit workout was? 

"Although I do not remember my first CrossFit workout, I do recall the structure of the workout. The class began with a series of stretching and warming up exercises. Then we progressed to a strengthening exercise, followed by the WOD. The first class not only surprised me, but inspired me as the amount and pace of the exercises performed was like nothing I had ever pushed myself to do before. Not a second was wasted and the coaches pushed us forward until the end."

What do you like most about CrossFit?

"What I enjoy most about CrossFit is the blend of strength, endurance, and agility. It is the
epitome of the most well-rounded athlete and makes me feel like I’m getting the most out of
fitness."

What is your favorite exercise or workout? 

"My favorite CrossFit workout is “Helen” (400 meter sprint, 21 kettlebell swings, 12 pull-ups – x 3 rounds). This workout does not require strategy or much brain power, it's just balls to the wall. This workout is also a great one to repeat to see the improvement I’ve made."

What changes have you noticed since you’ve started CrossFit?

"Since starting CrossFit, I feel stronger and more well-rounded in my fitness."

What goals have you accomplished and what are your next goals you are working towards?

"Goals that I’ve accomplished include better form on Olympic lifts and an improvement in my
cardiovascular health. Future goals goal include improving on strength and agility/flexibility."

How has CrossFit helped you in your everyday life?

"CrossFit has helped reduce stress, connect more with my fiancé through fitness, and has
improved how my body feels on a day-to- day basis."

What advice would you give to someone new to CrossFit, or someone who is thinking about joining?

"The advice I’d give to someone new to CrossFit includes finding the gym that’s right for you. It's important to find coaches that are experienced, knowledgeable, and who motivate you. CrossFit will change your life for the better, as long as you are safe and are taught proper techniques. CrossFit is not only an exercise, but also a community and lifestyle."

WOD - 11/30/17

Thursday

Skill: Deadlift

WOD: Part A: Deadlift 5-5-3-3-2-2

Part B: 2 rounds

200m Farmer carry

50m Front rack lunge

*Use the same weight kettlebells for both movements

Post Workout:  Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

 

ANNOUNCEMENT: 

We are excited to partner up with all of these awesome CrossFit gyms in Little Rock to do a coat drive benefiting The Van this year. While you are out doing your Holiday shopping, pick up an extra coat, hat, and/or gloves to help keep those in need warm this winter. (Gently used is great too!)

Please drop items off by Saturday, December 2nd at Razorback CrossFit. We will set out a box for the donations to be dropped off in.

WOD - 11/29/17

Wednesday

Skill: MUs

WOD: “Ryan” 5 Rounds

7 MUs

21 Burpees

*Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Post Workout:  3 rounds

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

WOD - 11/28/17

Tuesday

Skill: Clean & jerk

WOD: Part A: Clean + Jerk 3-3-2-2-1-1

Part B: 3 Rounds

50 DUs

10 T2B

5 Clean & jerks

Post Workout:  3 Rounds

  • 15 supine ring rows

  • 15 MB pike ups

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

ANNOUNCEMENT: 

We are excited to partner up with all of these awesome CrossFit gyms in Little Rock to do a coat drive benefiting The Van this year. While you are out doing your Holiday shopping, pick up an extra coat, hat, and/or gloves to help keep those in need warm this winter. (Gently used is great too!)

Please drop items off by Saturday, December 2nd at Razorback CrossFit. We will set out a box for the donations to be dropped off in.

WOD - 11/27/17

Monday

Skill: Kipping pull-ups

WOD: 15 min. AMRAP

12 Pull-ups

12 Box jumps (24/20)

12 Russian KB Swings (62/44)

Post Workout: 3 rounds

  • 60 sec. Side plank

  • 8 single leg deadlift

  • 2-5 strict handstand push-ups

Challenge of the Week: Max hand-release push-ups in 1 minute.

*Post score to whiteboard

ANNOUNCEMENT: 

We are excited to partner up with all of these awesome CrossFit gyms in Little Rock to do a coat drive benefiting The Van this year. While you are out doing your Holiday shopping, pick up an extra coat, hat, and/or gloves to help keep those in need warm this winter. (Gently used is great too!)

Please drop items off by Saturday, December 2nd at Razorback CrossFit. We will set out a box for the donations to be dropped off in.

Thank you for your generosity!!

 

For great information on The Best Pull Up Assist Bands check out this article from BarBend.com:  https://barbend.com/best-pull-up-assist-bands/

 

 

 

WOD - 11/25/17

Saturday

Free Mobility Class at 9:00 a.m.

Join us on Saturdays at 9:00 a.m. for a free mobility class before Open Gym!

 

Free Open Gym 9:30 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!