WOD - 6/17/14


Skill:  Pull-ups

Strength:  Handstand Hold – Reverse Tabata

WOD:  For Time

  • 400m Run
  • 50 OH Walking Lunges (20/14 MB)
  • 40 Flutter Kicks
  • 30 Wall Balls (20/14)
  • 20 Pull-ups
  • 10 Burpees

Post Workout:  3 Rounds

  • 10 Good Mornings
  • 10 Barbell Rollouts

Challenge of the Week:  Max burpees in 1 minute.

*Post score to whiteboard

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!