4-20-15 Double Climb!!!

CrossFit Texarkana – CrossFit

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CrossFit warm-up #5 (No Measure)

Lot Trips

Carioca

Spiderman

Samson

Over Under

Foot Crossovers

2 rounds

5 situps

5 box jumps

Week 4 Deload Squat (4×5@40% 1×5@50% 1×5@60%)

4×5@40%

1×5@50%

1×5@60%

Double Climb!!! (Time)

5 rounds

30 double unders

2 rope climbs 15 feet
RX+ Legless rope climbs

cash out

5 sets

3 double leg bounds for distance

(start on a line and measure where you land on last jump)

rest as needed

Double Climb!!!


CrossFit Texarkana – CrossFit

View Public Whiteboard

CrossFit warm-up #5 (No Measure)

Lot Trips

Carioca

Spiderman

Samson

Over Under

Foot Crossovers

2 rounds

5 situps

5 box jumps

Week 4 Deload Squat (4×5@40% 1×5@50% 1×5@60%)

4×5@40%

1×5@50%

1×5@60%

Double Climb!!! (Time)

5 rounds

30 double unders

2 rope climbs 15 feet
RX+ Legless rope climbs

cash out

5 sets

3 double leg bounds for distance

(start on a line and measure where you land on last jump)

rest as needed

4-18-15

Border City Barbell 9am

Open Gym 10:15am

Border City Barbell 9am Open Gym 10:15am


Announcements

Border City Barbell 9am
Open Gym 10:15am

CrossFit Texarkana – CrossFit

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4-17-15

CrossFit Texarkana – CrossFit

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CrossFit warm up 2 (No Measure)

Lot trips

2 rounds

10 OH squat (pvc)

5 pass throughs

5 box jumps

20 second Samson stretch(each side)

10 situps

20 second elbow to arches (each side)

25 singles

Drop down Flip it and Reverse it!!! (Time)

21-15-9

Wall ball shots 20/14

Toes to bar

rest 3 min

9-15-21

Front squat 95/65

Wall ball sit ups 20/14
record total time including rest

cash out

banded shoulder mobility

lacrosse ball shoulder mobility

2 min each side

4-16-15

LIFT HEAVY STUFF!!!
Weight warm up
50 jumping jacks
PVC warm up
w/ empty bar
3 back squat w/push press
3 back squat w/push jerk
3 back squat w/split jerk
3 front squat w/ push press
3 front squat w/ split jerk

5-3-1 deadlift week 3
1×5@40%
1×5@50%
1×3@60%
1×5@75%
1×3@85%
1×1+@95%

Go heavy…double time (Weight)

4 sets (heaviest load possible)
1 hang power snatch
1 hang squat snatch
1 over head squat
4 sets (heaviest load possible)
1 hang squat clean
1 front squat

Double-Unders (2 attempts for max reps(record highest set))

LIFT HEAVY STUFF!!!


CrossFit Texarkana – CrossFit

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Weight warm up (No Measure)

50 jumping jacks

PVC warm up

w/ empty bar

3 back squat w/push press

3 back squat w/push jerk

3 back squat w/split jerk

3 front squat w/ push press

3 front squat w/ split jerk

5-3-1 deadlift week 3

1×5@40%

1×5@50%

1×3@30%

1×5@75%

1×3@85%

1×1@95%

Clean up you Jerk…double time (Weight)

Clean and Jerk

2×2 @50%

2×2 @ 65%

2×1 @ 75%

2×1 @ 85%

Double-Unders (2 attempts for max reps(record highest set))

4-15-15

CrossFit Texarkana – CrossFit

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CrossFit Texarkana warm up #3 (No Measure)

250m row

High Knees

Butt Kicks

Carioca

Spider man Crawl

Soldier Kick

Gymnastics bear crawl

Broad jump

3 rounds

6 pushups

9 air squats

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

cash out

Tabata plank hold w/ plate 25/15#

Jackie!!!


CrossFit Texarkana – CrossFit

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CrossFit Texarkana warm up #3 (No Measure)

250m row

High Knees

Butt Kicks

Carioca

Spider man Crawl

Soldier Kick

Gymnastics bear crawl

Broad jump

3 rounds

6 pushups

9 air squats

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

cash out

Tabata plank hold w/ plate 25/15#

4-14-15

CrossFit Texarkana – CrossFit

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CrossFit warm-up #5 (No Measure)

Lot Trips

Carioca

Spiderman

Samson

Over Under

Foot Crossovers

2 rounds

5 situps

5 box jumps

Shoulder Press week 3

1×5@40%

1×5@50%

1×3@30%

1×5@75%

1×3@85%

1×1@95%

Get Up!!! (Time)

For time:

400m run

50 situps

40 box jumps 24/20

30 situps

20 box jumps 24/20

10 situps

400m run

cash out

2×30 seconds hold bottom of dip

2×30 seconds hold top of dip

2×10 ring dips

(hold L-sit in top of dip for difficulty)