January 27, 2014 Monday

Some of you are aware that The CrossFit Open is starting 6 weeks from now, and CrossFit Little Rock is excited to participate!  I am PERSONALLY inviting you to join us in lots of CrossFit Open fun!!! To register, click the following link:


We will be partnering with other CrossFits in Little Rock to make The CrossFit Open as fun as possible for our local CrossFit community.  As of now, we will be hosting the first Open WOD March 1, 2014.  The rest of the Open WODs will be as followed:

March 8th - Rock City CrossFit

March 15th - West Little Rock CrossFit

March 22nd - Locked n Loaded CrossFit

March 29th - TBA

So what is the CrossFit Open?

Every Open workout needs to be validated to count. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person (CrossFit Little Rock), or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.

The 2014 season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open.


Front Squat 

5-5-5-5-5 @ 70% 1RM


13 Minute AMRAP

10 Box Jumps (20/24)

10 American KBS (53/35)

10 Push-ups

10 Sit-ups