WOD - 9/18/14


Skill:  Clean Pull + Hang Clean

Strength:  Clean Pull + Hang Clean – 80% 4 x 1+1, 1+1, 1+1

WOD:  Partner WOD For Time:

  • 60 OH Walking Lunges – Handstand walk/hold
  • 60 Ground-to-overhead – Hollow rocks
  • 60 Squat Jumps – Plank

*One partner works on the 60 reps while the other performs handstand/hollow rocks/plank.  Partition the reps as needed.

Post Workout:  Stretch, foam roll, work on mobility

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!