WOD - 8/29/14


Skill:  MB Cleans

Strength:  Bench Press – 65% x 5, 75% x 5, 85% x 5

*(Percentages are based off of 90% of 1RM)

WOD:  Partner WOD

5 Rounds:

  • 50m Swim (or 150m Sprint/150m Row) – max MB Cleans (20/14)

*One partner swims (or runs/rows), while the other does MB cleans.  Both do all of the rounds.  Score = time/total MB cleans.

Post Workout:  Mobility/Stretch

Challenge of the Week:  Max burpees in 1 min.

*Post score to whiteboard

**ANNOUNCEMENT:  Razorback CrossFit turns 1 on Sept. 3rd!  No 9:00 a.m. Free Intro and 10:00 a.m. Open Gym tomorrow, Saturday, August 30th.  Instead, join us at Pinnacle Mountain for a fun WOD/hike at 9:00 a.m..  See you there!

Labor Day Schedule:  Monday, Sept. 1st we will only have 8:30 a.m. class.  We will be doing a Hero WOD!

Battle of the Clubs:  Partner Bash

October 25th at CrossFit Foxcroft
The two man or two woman teams will compete in 3 WODs for the fittest title of Little Rock. ALL levels are invited and encouraged to register (scaled options available), so don't hesitate to join us!
Register online at 
Tickets are $80 per team and includes a t-shirt. (Additional tees can be purchased for $20.00 on Eventbrite.) 
**All Athletic Club CrossFit members (
Razorback Crossfit, CrossFit Foxcroft, 501 Crossfit, and DAC CrossFit) will need to email Michael prior to registering through Eventbrite.
Please email michael.sowell34@yahoo.com with shirt size, team name, and team members.
***Registration Deadline to ensure a t-shirt is September 14th.
Check-in at 9:00am and the first WOD begins at 10:00am
Follow us on
Facebook for WOD updates as the event gets closer!