October 18th WOD

October 18, 2016

Tuesday

ANNOUNCEMENT: 

On October 22nd the Downtown location will be CLOSED.  We are closing due to the Susan G Komen race that will be going on downtown.  All the roads to the box will be closed.  Please attend open gym at CrossFit Little Rock on Jessie Road. 

RX PROGRAM

WARM UP:

3 Rds

5 Burpees

10 Banded Pull Aparts

10 Jump Squats

STRENGTH:

10 Min Emom

Odd-2 Strict Press + 3 Push Press

Even-30 Sec Handstand Hold/10 Shoulder Taps

METCON:

Fran

21-15-9

Thrusters 95/65

Pull Ups

ACCESSORY:

50 Banded Good Mornings (fast)

Abs

4 Rds

20 Hollow Rocks

30 Arch Rocks or hold

Stretches

ROMWOD

---

MODWOD PROGRAM

WARM UP:

3 Rds

5 Burpees

10 Banded Pull Aparts

10 Jump Squats

STRENGTH:

10 Min Emom

Odd-2 Strict Press + 3 Push Press

Even-30 Sec Handstand Hold/10 Shoulder Taps

METCON:

15-12-9

Thrusters 45/35

Ring Rows

ACCESSORY:

50 Banded Good Mornings (fast)

Abs

4 Rds

20 Hollow Rocks

30 Arch Rocks or hold

Stretches

ROMWOD

October 17th WOD

October 17, 2016

Monday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

400 m Row

3 Rds

8 banded walk each way

10 Hip bridges

15 Jumping Jacks

10 Toe Touches

STRENGTH:

1 RM Deadlift

METCON:

20 min Emom

Min 1-10 Weighted Step ups 53/35 24/20

Min 2-15 Kettle Bell Swings 53/35

Min 3-10 Push ups

Min 4-10 Box Jumps 24/20

ACCESSORY:

5 Rope Climbs

Abs

40 Barbell Roll Ours

Stretches

Pigeon

Straddle

Cobra

Twisted Cross

---

MODWOD PROGRAM

WARM UP:

400 m Row

3 Rds

8 banded walk each way

10 Hip bridges

15 Jumping Jacks

10 Toe Touches

STRENGTH:

1 RM Deadlift

METCON:

20 min Emom

Min 1-10 Step Ups 24/20

Min 2-10 Kettle Bell Swings 35/25

Min 3-8 Box Push ups

Min 4-10 Plate Jumps

ACCESSORY:

5 Rope Climbs

Abs

40 Barbell Roll Ours

Stretches

Pigeon

Straddle

Cobra

Twisted Cross

October 14th WOD

October 14, 2016

Friday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

400 m Row/Run

Empty Barbell

20 Deadlift

20 Bench Press

STRENGTH:

1 RM Bench

METCON:

PARTNER WOD

2 Rds

100 Wall Ball Shots 20/14

4 100 m Farmer Carry Ea. 53/35

30 Burpees Pull ups

ACCESSORY:

Abs

Bring Sally Up

Sit Ups

Stretches

Cobra

Sphinx

Straddle

Scorpion

Couch 

---

MODWOD PROGRAM

WARM UP:

400 m Row/Run

Empty Barbell

20 Deadlift

20 Bench Press

STRENGTH:

1 RM Bench

METCON:

Partner WOD

2 Rds

100 Wall Ball Shots 20/14

4 100 m Farmer Carry Ea. 53/35

30 Burpees Pull ups

ACCESSORY:

Abs

Bring Sally Up

Sit Ups

Stretches

Cobra

Sphinx

Straddle

Scorpion

Couch 

October 13th WOD

October 13, 2016

Thursday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Game-Musical Balls😁

1000 m Row for time

Burgener Warm Up

STRENGTH:

Go over Snatch and Clean

(These are both heavy and full squat)

METCON:

12 min Emom

Odd-2 Snatch (singles)

Even-30 dubs

Rest 2 min

12 min Emom

Odd-2 Cleans (singles)

Even-5 Strict TTB + 5 Kipping TTB

ACCESSORY:

3 Rds

10 Hammer Curls

10 Dips

Abs

3 Rds

12 Barbell Sit Ups 

10 Med Ball Twist 20/14

10 Superman's (legs straight and together/arms on ears)

Stretches

RomWod

---

MODWOD PROGRAM

WARM UP:

Game-Musical Balls😁

1000 m Row for time

Burgener Warm Up

STRENGTH:

Go over Snatch and Clean

(These are both heavy and full squat)

METCON:

12 min Emom

Odd-2 Snatch (singles)

Even-30 dubs

Rest 2 min

12 min Emom

Odd-2 Cleans (singles)

Even-5 Strict TTB + 5 Kipping TTB

ACCESSORY:

3 Rds

10 Hammer Curls

10 Dips

Abs

3 Rds

12 Barbell Sit Ups 

10 Med Ball Twist 20/14

10 Superman's (legs straight and together/arms on ears)

Stretches

RomWod

October 12th WOD

October 12, 2016

Wednesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

3 Rds

10 Wall Therapy Squats

High knees D&B

30 sec Plank

STRENGTH:

Back Squat

10-Empty barbell

6-60%

4-75%

3-85%

2-90%

1-95%

1-Max

METCON:

800 m Run

20 Burpees

600 m Run

15 Burpees

400 m Run

10 Burpees

200 m Run

5 Burpees

If you're done before 15 min, Max Burpees

ACCESSORY:

50 Banded Good Mornings (fast)

8 Banded Walks (ea way)

Abs

3 Rds

45 Sec Hollow

30 sec Side Hollow

Stretches

Banded IT

Chest Smash

Straddle

Calf Stretch (band and plate)

---

MODWOD PROGRAM

WARM UP:

3 Rds

10 Wall Therapy Squats

High knees D&B

30 sec Plank

STRENGTH:

Back Squat

10-Empty barbell

6-60%

4-75%

3-85%

2-90%

1-95%

1-Max

METCON:

6 Rds

200 m Run/Row 

6 Burpees

ACCESSORY:

50 Banded Good Mornings (fast)

8 Banded Walks (ea way)

Abs

3 Rds

45 Sec Hollow

30 sec Side Hollow

Stretches

Banded IT

Chest Smash

Straddle

Calf Stretch (band and plate)

October 11th WOD

October 11, 2016

Tuesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

5 YTWL

3 Rds

20 Banded Pull Apart

20 Jumping Jacks

5 Yoga Push Ups

STRENGTH:

10 min Emom

Even-50 dubs

Odd-3 Muscle ups/5 C2B/5 Strict Pull Ups/5 Kipping Pull Ups/3 Negative Pull Ups

METCON:

21-15-9

Push Ups

Dips

400 m Row

ACCESSORY:

Triceps complex 

50 banded Pull downs (these should be done fast)

Abs

4 Rds

10 Candlestick to L Sit 

15 Flutter Kicks

15 Scissors

Stretches

RomWod

30 sec Side Plank

---

MODWOD PROGRAM

WARM UP:

5 YTWL

3 Rds

20 Banded Pull Apart

20 Jumping Jacks

5 Yoga Push Ups

STRENGTH:

10 min Emom

Even-50 dubs

Odd-3 Muscle ups/5 C2B/5 Strict Pull Ups/5 Kipping Pull Ups/3 Negative Pull Ups

METCON:

15-12-9

Box Push Ups

Box dips

250 m Row

ACCESSORY:

Triceps complex 

50 banded Pull downs (these should be done fast)

Abs

4 Rds

10 Candlestick to L Sit 

15 Flutter Kicks

15 Scissors

Stretches

RomWod

October 10th WOD

October 10, 2016

Monday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Pvc pipe game

Roxanne

STRENGTH:

1 1/4 Front squats

6X3 70%

METCON:

5 Rds

200 m Run

10 Back Squats 135/95

8 Box Jump overs 30/24

6 Strict HSPUs

ACCESSORY:

Shld complex

Abs

4 Rds

30 sec Weighted Plank

30 sec Rev Plank

30 sec Side Plank

---

MODWOD PROGRAM

WARM UP:

Pvc pipe game

Roxanne

STRENGTH:

1 1/4 Front squats

6X3 70%

METCON:

4 Rds

200 m Run

10 Back Squats 85/55

8 Step Ups and Over

6 Box HSPUs

ACCESSORY:

Shld complex

Abs

4 Rds

30 sec Weighted Plank

30 sec Rev Plank

30 sec Side Plank

October 7th WOD

October 7, 2016

Friday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

3 Rds-partner

20 partner push ups

10 Med ball Burpees squat toss

20 wall ball passes 

STRENGTH:

Back Squat

10X3 @80%

METCON:

3 RFT

50 Russian Kettle Bell Swings 53/35

50 Med ball sit-ups 20/14

50 Ground to Overhead 45/25 plate

30 Thrusters 85/55

ACCESSORY:

Stretches

Lizard

Straddle

Scorpion

Sphinx 

---

MODWOD PROGRAM

WARM UP:

3 Rds-partner

20 partner push ups

10 Med ball Burpees squat toss

20 wall ball passes 

STRENGTH:

10 min Emom

5 Bench-Floor-60%

5 Deadlift-70%

METCON:

PARTNER WOD

3 RFT

50 Russian Kettle Bell Swings 53/35

50 Med ball sit-ups 20/14

50 Ground to Overhead 45/25 plate

30 Thrusters 85/55

ACCESSORY:

Stretches

Lizard

Straddle

Scorpion

Sphinx 

October 6th WOD

October 6, 2016

Thursday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

15-12-9

Overhead squats

Pass thru

Jump squats

STRENGTH:

1 Rm Bear complex

METCON:

50 Gobbler Squats 53/35

40 Push Ups

30 Snatches 105/75

20 Pull ups

10 Pistols (ea leg)

ACCESSORY:

Shld complex

Triceps complex

Barbell Roll outs

Back ext

3X12

Stretches

Banded shoulder

Chest smash

Quad smash 

---

MODWOD PROGRAM

WARM UP:

15-12-9

Overhead squats

Pass thru

Jump squats

STRENGTH:

1 Rm Bear complex

METCON:

3 Rft

10 Air Squats

8 Ring Rows

6 Push Ups

4 Snatches 

ACCESSORY:

Shld complex

Triceps complex

Barbell Roll outs

Back ext

3X12

Stretches

Banded shoulder

Chest smash

Quad smash 

October 5th WOD

October 5, 2016

Wednesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

20 Bunny hops

10 Leg swings (front to back/side to side)

Inchworms down

Spiderman back

20 Jumping jacks

High knees

Butt kickers 

STRENGTH:

5X400 m Row

Rest 60 secs between sets

METCON:

3 RFT

200 m run/300 Row

15 burpees

20 Box Jumps/Step Ups

30 Dubs/20 attempts/90 singles

ACCESSORY:

2X25 Banded Pull Down

2X15 Bent over Rows

Abs

Leg drops

Russian twist

Crunch

3X15

Stretches

Banded IT Band 

Banded Calf 

Couch 

Calf Smash

---

MODWOD PROGRAM

WARM UP:

20 Bunny hops

10 Leg swings (front to back/side to side)

Inchworms down

Spiderman back

20 Jumping jacks

High knees

Butt kickers 

STRENGTH:

5X400 m Row

Rest 60 secs between sets

METCON:

2X25 Banded Pull Down

2X15 Bent over Rows

Abs

Leg drops

Russian twist

Crunch

3X15

Stretches

Banded IT Band 

Banded Calf 

Couch 

Calf Smash

October 4th WOD

October 4, 2016

Tuesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

10 min EMOM

Odd-2 Push Jerk + Split Jerk @75%

Even-10 Toes To Bar/30 sec hollow

METCON:

12 min Amrap

12 Wall Balls 20/14

10 Overhead Lunges 95/65

8 Handstand Push-up

ACCESSORY:

50 Banded Good Mornings

3X8 (ea way) Banded Walks

Abs

Hollow hold

Arch hold

Side hollow hold

3X1 min

Stretches

Banded hip 

Counter stretch

Cobra

Saddle

*all stretch - 1 min

---

MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

10 min EMOM

Odd-2 Push Jerk + Split Jerk @75%

Even-10 Toes To Bar/30 sec hollow

METCON:

12 min Amrap

12 Wall Balls 14/10

10 Overhead Lunges - 25/15 Plate

8 Box Handstand Push-up

ACCESSORY:

50 Banded Good Mornings

3X8 (ea way) Banded Walks

Abs

Hollow hold

Arch hold

Side hollow hold

3X1 min

October 3rd WOD

October 3, 2016

Monday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

200 m run

2 Rds

10 Wall Therapy Squats

10 Towel Rings

10 Jumping Jacks

10 Hip bridges

6 Over/unders ea side

Then

15 PVC pipe Overhead Squats

STRENGTH:

Back Squat

10X3 @80%

METCON:

4 Rds

400 m run

12 Power Cleans 135/95

9 Front Squats

6 Shoulder to Overhead

ACCESSORY:

Hammer Curls

Dips

3X10

Abs

Plank wars

Stretches

Banded hip 

Counter stretch

Cobra

Saddle

*all stretch - 1 min

---

MODWOD PROGRAM

WARM UP:

200 m run

2 Rds

10 Wall Therapy Squats

10 Towel Rings

10 Jumping Jacks

10 Hip bridges

6 Over/Unders each side

Then

15 PVC pipe Overhead Squats

STRENGTH:

Back Squat

10X3 @80%

METCON:

200 m Run

12 Power Cleans 95/65

9 Front Squats

6 Shoulder to Overhead

ACCESSORY:

Hammer Curls

Dips

3X10

Abs

Plank wars

Stretches

Banded hip 

Counter stretch

Cobra

Saddle

*all stretch - 1 min

September 30th WOD

September 30, 2016

Friday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

200 M Jog

Med Ball Warm Up x 10

200 M Jog 

STRENGTH:

Seated Strict Press 5x5 @65%

METCON:

PARTNER WOD

"Adam Brown"

2 Rounds

24 Deadlifts 295/185

24 Box Jumps 24/20

24 Wall Balls 20/14

24 Bench 195/125

24 Box Jumps 24/20

24 Wall Balls 20/14

24 Cleans 145/105

ACCESSORY:

Cobra

Quad/Chest/Calf Smach

---

MODWOD PROGRAM

WARM UP:

200 M Jog

Med Ball Warm Up x 10

200 M Jog 

STRENGTH:

Seated Strict Press 5x5 @65%

METCON:

PARTNER WOD

"Adam Brown"

2 Rounds

24 Deadlifts 135/95

24 Box Jumps 20/14

24 Wall Balls 14/10

24 Bench 135/95

24 Box Jumps 20/14

24 Wall Balls 14/10

24 Cleans 135/95

ACCESSORY:

Cobra

Quad/Chest/Calf Smash

September 29th WOD

September 29, 2016

Thursday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

14 Min Emom

Odd-Power Snatch + Hang Snatch + Snatch

Even-Handstand Walks/10 Shoulder Taps/30 Sec Handstand Hold 

METCON:

21-15-9

Handstand Push Ups

Thrusters 95/65

30 Dubs/90 Singles after each round

ACCESSORY:

ROMWOD

---

MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

14 Min Emom

Odd-Power Snatch + Hang Snatch + Snatch

Even-Handstand Walks/10 Shoulder Taps/30 Sec Handstand Hold 

METCON:

15-12-9

Box Handstand Push Ups

Thrusters 45/35

50 Singles after each round

ACCESSORY:

ROMWOD

September 28th WOD

September 28, 2016

Wednesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Running Drills

STRENGTH:

None

METCON:

10 Min Amrap

10 Russian Kettle Bell Swings 53/35

8 Sumo Deadlift High Pulls 53/35

5 Burpees

Rest 1 Min

8 Min Emom

odd-100 M Run

Even-100 M Row

Rest 1 Min

5 Min Amrap

20 Mountain Climbers

10 Sit Ups

ACCESSORY:

Rope Climb 5x1

Weighted Step ups 4x10

Stretches

Scorpion

Banded IT Band

Calf Stretch

---

MODWOD PROGRAM

WARM UP:

Running Drills

STRENGTH:

None

METCON:

10 Min Amrap

10 Russian Kettle Bell Swings 53/35

8 Sumo Deadlift High Pulls 53/35

5 Burpees

Rest 1 Min

8 Min Emom

odd-100 M Run

Even-100 M Row

Rest 1 Min

5 Min Amrap

20 Mountain Climbers

10 Sit Ups

ACCESSORY:

Rope Climb 5x1

Weighted Step ups 4x10

Stretches

Scorpion

Banded IT Band

Calf Stretch

September 27th WOD

September 27, 2016

Tuesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

4x200 M Run

STRENGTH:

12 Min Emom

Min 1-45 Sec Dubs

Min 2-30 Sec L-Sit/Hollow

Min 3-10 Push Ups

METCON:

18 Min Emom

Odd-3 Touch and Go Power Cleans + 3 Front Squats @ 70%

Even-3 Muscle Ups/5 Chest to Bar/8 Pull ups

ACCESSORY:

ROMWOD

---

MODWOD PROGRAM

WARM UP:

4x200 M Run

STRENGTH:

12 Min Emom

Min 1-45 Sec Dubs

Min 2-30 Sec L-Sit/Hollow

Min 3-10 Push Ups

METCON:

18 Min Emom

Odd-2 Touch and Go Power Cleans + 2 Front Squats 95/65

Even-3 Negative Pull ups/5 Ring Rows

ACCESSORY:

ROMWOD

September 26th WOD

September 26, 2016

Monday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

15-12-9

Cal Row

PVC Pipe Overhead Squats

STRENGTH:

Overhead Squats

10- Empty Barbell

6- 50%

5- 65%

4- 75%

3- 80%

2- 90%

2x1- 95%

METCON:

50 Wall Balls 20/14

40 V-ups

30 Box Jumps

20 Toes To Bar

10 Push Press 135/95

ACCESSORY:

Shoulder Complex

Abs

Hollow to Sit up x 30

Hollow Rock  to L-sit x30

Arch Hold 3x30 Sec

Stretches

Banded Shoulder

Downward Dog

Straddle

---

MODWOD PROGRAM

WARM UP:

15-12-9

Cal Row

PVC Pipe Overhead Squats

STRENGTH:

Overhead Squats

10- Empty Barbell

6- 50%

5- 65%

4- 75%

3- 80%

2- 90%

2x1- 95%

METCON:

3 Rds

10 Wall Balls 14/10

10 V-ups

10 Step Ups

10 Push Press 95/65

ACCESSORY:

Shoulder Complex

Abs

Hollow to Sit up x 30

Hollow Rock  to L-sit x30

Arch Hold 3x30 Sec

Stretches

Banded Shoulder

Downward Dog

Straddle

September 23rd WOD

September 23, 2016

Friday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

200 M Run/300 M Row

Together

Inchworms Down

Spiderman Back

20 Toe Touches

10 Hip Bridges

10 Supermans

10 Yoga Push Ups

Warm up with Empty Barbell

STRENGTH:

Bench 10- Rep Max

Deadlift 10 Rep Max

METCON:

Partner WOD

400 M Farmer Carry 53/35

100 Wall Balls 20/14

80 Lunges 45/25 

60 Handstand Push ups

40 Snatches 95/65

20 Man Makers

400 M Farmer Carry 53/35

ACCESSORY:

5x2 Rope Climbs

Stretches

Pike

Counter

Pvc Pipe Shoulder

---

MODWOD PROGRAM

WARM UP:

200 M Run/300 M Row

Together

Inchworms Down

Spiderman Back

20 Toe Touches

10 Hip Bridges

10 Supermans

10 Yoga Push Ups

Warm up with Empty Barbell

STRENGTH:

Bench 10- Rep Max

Deadlift 10 Rep Max

METCON:

Partner WOD

400 M Farmer Carry 53/35

100 Wall Balls 20/14

80 Lunges 45/25 

60 Handstand Push ups

40 Snatches 95/65

20 Man Makers

400 M Farmer Carry 53/35

ACCESSORY:

5x2 Rope Climbs

Stretches

Pike

Counter

Pvc Pipe Shoulder

September 22nd WOD

September 22, 2016

Thursday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

Coach's Choice

Burgener Warm-up

STRENGTH:

Snatch 6x3 @ 70%

METCON:

21-15-9

OverHead Squats 95/65

400 M Run

ACCESSORY:

ROMWOD

---

MODWOD PROGRAM

WARM UP:

Coach's Choice

Burgener Warm-up

STRENGTH:

Snatch 6x3 @ 70%

METCON:

21-15-9

OverHead Squats 95/65

400 M Run

ACCESSORY:

ROMWOD

September 21st WOD

September 21, 2016

Wednesday

ANNOUNCEMENT: 

---

RX PROGRAM

WARM UP:

Mobility and Agility Ladder

30 Sec Gobblet Squat

STRENGTH:

3 Sec Pause Back Squat

5x3 @ 70%

METCON:

5 Rds

50 Dubs

10 Push Ups

5 Power Cleans 135/95

ACCESSORY:

Banded Pull Downs 2x25

Dips 3x10

Abs

15 Hollow Rocks +15 Sec Hold                                                      

15 Arch Rocks + 15 Sec Hold

15 Side Hollow Rocks + 15 Sec Hold

---

MODWOD PROGRAM

WARM UP:

Mobility and Agility Ladder

30 Sec Gobblet Squat

STRENGTH:

3 Sec Pause Back Squat

5x3 @ 70%

METCON:

4 Rds

75 Singles

8 Push Ups

5 Power Cleans 95/65

ACCESSORY:

Banded Pull Downs 2x25

Dips 3x10

Abs

15 Hollow Rocks +15 Sec Hold                                                      

15 Arch Rocks + 15 Sec Hold

15 Side Hollow Rocks + 15 Sec Hold