Rest Day

Run 5 K

First Muscle Up...

Crossfit Little Rock's original got his first muscle up on the rings today....well done Fred.

Wednesday

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Women Only...

We are starting a new women's only crossfit class on weekday mornings...we are open to suggestions for what times work best. Post a comment with suggestions or feel free to give us a call...Thanks.

Tuesday

400 meter Walking lunge

Post time and number of steps to comments

Playing Catch Up...

To get back up to speed we doubled up Monday with deadlifts and "Fran".

Post times and weights

Saturday

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments

Friday

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

Post time to comments

Rest Day

Post yesterdays totals here for...

Shoulder Press 5-5-5-5-5 reps
Post loads to comments.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Start and finish with a mile run. If you've got a twenty

pound vest or body armor, wear it.

Post time to comments

Warm up: 2x10 pull ups, 2x10 overhead squats, 2x10 push ups on bars

ASPCWOD:
Seated Rows 100 reps
Thrusters 75 reps
Dips 50 reps
Push ups 75 reps
Crunches 100 reps

post times

5K post time to comments

Go Time

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Post time to comments.

IMPORTANT

This next week, check with BJ for the CrossFit schedule and times as I will be out of town all week. 501-539-3278

Continue to post your times and weights on here.

REST

Jason

For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

Post time to comments

For time:

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters