WOD - 6/4/14


Skill:  Pistols

Strength:  10 min. EMOM

  • 30 sec. L-sit (O)
  • 30 sec. Hollow Body (E)

WOD:  For Time

5 min. AMRAP

  • 10 Box Jumps (24/20)
  • 100m Run

*rest 2 minutes*

5 min. AMRAP

  • 10 Wall Balls (20/14)
  • 10 Single arm KB Swings (53/35)

*rest 2 minutes*

5 min. AMRAP

  • 10 Pull-ups
  • 10 Pistols

Post Workout:  Foam Roll/Mash-pecs, 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!

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!