WOD - 9/17/14


Skill:  Handstand

Strength:  Every 2 min. for 8 min. (4 sets)

  • 3 Deadlift (80-85% of 1RM)
  • Handstand walk/hold (practice the remainder of 2 min. after deadlifts)

WOD:  Helen

3 Rounds For Time:

  • 400m Run
  • 21 KB Swings (53/35)
  • 12 Pull-ups

Post Workout:  3 Rounds

  • 10 Front Levers
  • 15 Single leg bridges

Challenge of the Week:  Max box jumps in 30 sec.

*Post score to whiteboard

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.
***Please register early to ensure a shirt at the event!!
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!