WOD - 6/2/14

Monday

Skill:  Burpee Pull-ups

Strength:  Back Squat 80% 4x1

WOD:  Rankel

20 min. AMRAP

  • 6 Deadlifts (225/155)
  • 7 Burpee Pull-ups
  • 10 KB Swings (70/53)
  • 200m Run

*U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Post Workout:  Foam Roll/Mash-lats, hip flexors, hamstrings, glutes

Challenge of the Week:  Max calorie row in 3 minutes.

*Post score to whiteboard

Nutrition Challenge

The last week of the Spring Nutrition Challenge is 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! Please send Anna last week’s points today! 

Battle of the Clubs

Join us (whether you do CrossFit or not) at the Little Rock Racquet Club for one mighty workout on the outdoor clay courts! Participants will battle through two individual WODs, and the top qualifiers will move on to compete in a third.  Never tried but interested? Go ahead and register! We’ll teach you and scale the workout for you. 
Check-in at 9:00 a.m. and the Battle begins at 10:00 a.m.

Entry fee is $20 for Members and $35 for Non-members
All participants will receive a “Battle of the Clubs” t-shirt, lunch, and beer/soft drinks. Guests are welcome at the Club, free of charge, during the battle and are invited to enjoy food and drink for $12.  Shirts can be purchased for $12 for anyone not competing.
Please pre-register by contacting Michael Sowell at michael.sowell@afbic.com and giving him your shirt size.  Check out the Facebook event page!  
Hurry, the registration deadline is Monday, June 16th!