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Thursday 4-17-2014

Warm Up (49 Double Unders)

then

For Quality:

Partner Wod

Lift 30x Combined Bodyweight using only 1 empty barbell per team.

Lifts must include:

Back Squat

Front Squat

Over Head Squat

Press

Push Press

Jerk

Snatch

Cash Out:

Double Tabata

-Plank Holds

-Russian KB Swings

4-16-2014

Yoga tonight @ 6:30pm

In case you guys haven’t seen, we have put up a goal chart for donations on a new pull up rig we want to put in. We’re already pretty close to this goal but we have just a little bit more to go before we’re there. If you’d like to make any kind of donation of any amount to the rig, we’d be extremely grateful! If you’d like to donate please get with Daylon, Joe, or Molly. Thanks!!

Warm Up

then

“Fight Gone Bad”

3 Rds For Total Reps:

1 Min Wall Balls 20/14 

1 Min Sumo Deadlift High Pulls @ 75/55

1 Min Box Jumps 24/20

1 Min Push Press @ 75/55

1 Min Row for Calories

Rest 1 Min between rounds

Cash Out:

5 Min Couch Stretch

5 Min Wall Drill

5 Min Find Your Corners

4-15-2014

Early classes will want to dress warm today!!!

Warm Up (47 Double Unders)

then

Push Jerk

3×3

then

 For Time:

30 1 Arm KB/DB Clean and Jerk

400m Run

20 1 Arm KB/DB Clean and Jerk

400m Run

10 1 Arm KB/DB Clean and Jerk

400m Run

*KB/DB loads will be chosen pre wod

 Cash Out:

30 Hollow Rock

30 Kipping Swings

20 Strict Pull Ups

4-14-2014

We are pleased to offer a new  class to CrossFit Texarkana’s schedule!  In April which coincides  with out 3 year anniversary, CF TXK was approved as Texarkana’s first USA weightlifting club. Border City Barbell will be offering classes to Members as well as non-members. This group focuses primarily on improving the technical execution of the snatch, clean & jerk and related lifts. This program is intended to supplement your regular training regimen and improve explosiveness, strength, and coordination in addition to improving comfort with the lifts.

We will meet three times a week for 1 hour. Programming is focused on the needs of the group, along with necessary modifications for individual athletes, and varies weekly. In each session athletes can expect to snatch or clean & jerk, perform dynamic pulling drills, and perform skill transfer drills and other supplemental exercises for the Olympic lifts.

For athletes interested in more focused and/or more frequent training on the Olympic lifts, our expert coaching staff will design a program suited to your specific needs and goals. 

Individuals with little or no prior experience with the Olympic lifts will be required to attend an Olympic Lifting introduction class. Please come join us! 

Warm Up (46 Double Unders)

then

1 ¼ Back Squat

4×3

then

 13 Min AMRAP:

Buy In : 100 Air Squats

30 Double Unders

7 T2B

12 Hand Release Push Ups

*On “Go,” perform 100 air squats then begin your rounds.

 Cash Out:

3 x 10 Hip Extensions

3×15 Russian Twists 25/15

750m Row

Saturday 4-12-2014

Yoga @ 9am

Open Gym @ 10:15am

Friday 4-11-2014

Open Gym Today

Take today to make up a wod, work on a weakness/skill, or run through some major mobility.

Thursday 4-10-2014

Warm Up (44 Double Unders)

then

Sumo Deadlift

3-3-3-2-2

then

10 Min AMRAP:

10 1 Arm KB Snatch 53/35

15 Sit Ups

10 Box Jumps 24/20

Cash Out:

2 Min Max Broad Jump for Distance

500m Row

Wednesday 4-9-2014

Yoga tonight @ 6:30pm. Bring some friends!!!

Warm Up (43 Double Unders)

then

For Time:

100 Thrusters 75/55

*5 Burpees Every Min on the Min

*On “Go” start with 5 Burpees

Cash Out:

3 x 10 KB Romanian DL

4 x :60 sec Anti Rotational Band Holds

Tuesday 4-8-2014

If you’re following the 9 week Oly Program you will do Wod B today.

Warm Up (42 Double Unders)

then

Wide Grip Bench Press

4×3

then

 3 RFT:

75 Double Unders

5 Power Snatch 135/95

Wod B

3 RFT:

75 Double Unders

15 T2B

 Cash Out:

Tabata Pull Ups (Alternate kipping and strict)

Monday 4-7-2014

CrossFit Texarkana has officially become Texarkana’s first USA Weightlifting Club!! Time to get STRONG with Border City Barbell!!!

Today begins our 9 week lifting cycle. Lifting classes will take place at 6:30pm on M-T-Th-F along with RowFit. If you’re following this programming then you will have separate strength(and sometimes wods) from the general class.

Warm Up (40 Double Unders)

then

Pause Front Squats

3×3 (3 sec pause in the bottom)

then

Max Effort For Total Reps:

90 sec Row For Calories – Rest 90 Sec

60 Sec Hang Clean 75/55 – Rest 60 Sec

30 Sec Plank Side to Side over plates- Rest 30 sec

90 sec Hang Cleans 75/55 – Rest 90 sec

60 sec Planks Side to Side – Rest 60 sec

30 Sec Row for Calories – Rest 30 sec

90 sec Plank Side to Side – Rest 90 sec

60 Sec Row for Calories – Rest 60 sec

30 Sec Hang Clean 75/55

Cash Out:

Lower Body Mobility