Partner Fun


CrossFit Texarkana – CrossFit

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5-28-15 (No Measure)

250m row

Spealler warm up

Skill Work

10 min of skill work

double under drills

or triple unders

Partner Fun (Time)

For time:

800 m run

200 double unders

100 Sumo DL high pull 75/55

50 knees to elbows

* share work 1 partner works 1 rests

(must stay together on the run)

5-27-15

CrossFit Texarkana – CrossFit

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5-27-15 (No Measure)

Lot trips

High Knees x2

Butt Kicks x2

Carioca

spider man crawl

gymnastics bear crawl

over under

samson stretch

Front Squat (5,3,1,1,1,1,1)

Inverted Ladder (AMRAP – Rounds and Reps)

8 min AMRAP

3 HSPU

3 snatches 115/75

6 HSPU

6 snatches 115/75

9 HSPU

9 snatches 115/75

12 HSPU

12 snatches 115/75

*add 3 reps each round until 8 minutes is up

RX+ 135/95

cash out

tabata situps

Skip and Sit


CrossFit Texarkana – Explosive Strength and Speed

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Speed and Strength (No Measure)

Rowing

Sprint drills

Hang Snatch (5×3 reps)

Skill Work

med ball throws

10 OH back

10 Forward

10 squat chest pass

Skip and Sit (AMRAP – Rounds and Reps)

8 min AMRAP

21 jump rope

15 sit ups

200 meter run

Inverted Ladder


CrossFit Texarkana – CrossFit

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5-27-15 (No Measure)

Lot trips

High Knees x2

Butt Kicks x2

Carioca

spider man crawl

gymnastics bear crawl

over under

samson stretch

Front Squat (5,3,1,1,1,1,1)

Inverted Ladder (AMRAP – Rounds and Reps)

8 min AMRAP

3 HSPU

3 snatches 115/75

6 HSPU

6 snatches 115/75

9 HSPU

9 snatches 115/75

12 HSPU

12 snatches 115/75

*add 3 reps each round until 8 minutes is up

RX+ 135/95

cash out

tabata situps

Mirror Image

CrossFit Texarkana – Explosive Strength and Speed

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Teen camp 1 (No Measure)

Lot trips

burgener warm up clean emphasis

Back Squat (5,5,5,5)

Mirror Image (Time)

For time

21-15-9-9-15-21

Box Jumps

Power Clean

*1 partner works while other partner rests in a plank hold position

cash out

shoulder mobility-bands

Post Murph cool down


CrossFit Texarkana – CrossFit

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5-26-15 (No Measure)

100 single unders

3 rounds

5 KB deadlift

7 hanging knee ups

9 OH squat (PVC)

Push Press (5,1,1,1,1,1)

Post Murph cool down (Time)

21-15-9

Russian KB swings 53/35

situps

medball ground to overhead 20/14

cash out

2 min find corners on box

2 min shoulder mobility (lacrosse ball and bands)

*each side

5-26-15

CrossFit Texarkana – CrossFit

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5-26-15 (No Measure)

100 single unders

3 rounds

5 KB deadlift

7 hanging knee ups

9 OH squat (PVC)

Push Press (5,1,1,1,1,1)

Post Murph cool down (Time)

21-15-9

Russian KB swings 53/35

situps

medball ground to overhead 20/14

cash out

2 min find corners on box

2 min shoulder mobility (lacrosse ball and bands)

*each side

5-25-15

Announcements

We will have only one class tomorrow. Memorial day we will do “Murph”

CrossFit Texarkana – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Memorial Day “Murph”

Announcements

We will have only one class tomorrow. Memorial day we will do “Murph” @ 10am if you have a weight vest bring it.

CrossFit Texarkana – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Border City Barbell 5-23-15

Announcements

We will have only one class tomorrow. Memorial day we will do “Murph”

CrossFit Texarkana – Border City Barbell Club

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

border city 5-23-15

build up to 3 rep max

start from hang full snatch with 3 second pause+ 2 full snatch from the floor

split jerk from rack

3-3-2-2-1-1-1