WOD - 5/8/14

Thursday

Skill:  DUs

Strength:  Clean Deadlift 105% 3x5

WOD:  Partners

Buy-in:  200 DUs

Then:  3 rounds

  • 16 Pull-ups
  • 32 Russian Twist (20/14)
  • 60m Bear Crawl

Cash-out:  100 DUs

*One partner works while the other rests.

Post Workout:  3 Rounds

  • 10 GHD Back Extension
  • 10 GHD Sit-ups

Challenge of the Week:  Max distance row in 2 minutes.

*Post score to whiteboard

Nutrition Challenge

The second week of the Spring Nutrition Challenge is well underway!  Join the Razorback Nutrition Challenge Group on Facebook and the Razorback Nutrition Challenge Page to stay up-to-date with new recipes and information! Keep going strong and continue to keep up with your tracking!

Tornado Relief Charity WOD and Sand Volleyball 

Join us Saturday, May 10th at 3:00 p.m.! Razorback CrossFit is teaming up with Rock City CrossFit and West Little Rock CrossFit to host a charity WOD and sand volleyball to benefit families from local CrossFit boxes that have lost their homes and all of their belongings in the recent tornadoes that hit Arkansas. 
The WOD will be a randomly drawn team WOD at the Little Rock Athletic Club. Movements include thrusters, overhead walking lunges, broad jumps, bear crawls, and tuck jumps. This WOD is suitable for any and ALL levels; movements and weights can be scaled to be appropriate for everyone.
After the team WOD, we will play 4-on-4 sand volleyball on the sand court at the Little Rock Athletic Club. You do not have to have any experience playing sand volleyball to participate; come out and have fun with our great CrossFit community while supporting our fellow Arkansans!
Entry fee will be $20.00 per person, of which all proceeds will go directly to the families. All additional donations will be accepted and any other items donated will be taken to a local drop-off location for other victims and volunteers working to aid the recovery.
The Beast Food Truck will also be here, selling their amazing food for us to enjoy! 
If you have any questions, please contact us. See you Saturday!