Wednesday April 1, 2015

Warm Up 

then

For Time:

100 Burpees

100 Double Unders

100 Sit-up (abmat)s

100 Air Squats

100 Push-ups

100 Walking Lunges

100 Push Presses 75/55

100 Back Extensions

100 Hang Power Cleans 75/55

1 mi Run

60 minute time Cap

APRIL FOOLS!!!

The real WOD is:

“Cindy”

20 min AMRAP

 5 pull ups

10 push ups

15 air squats

Cash Out:

banded shoulder mobility

shoulder mobility lacrosse ball

Cindy

Announcements

We will be making Hotel reservations for Europa soon. If you want to go please sign up and get with a coach for more information. If you still decide to go later you can but may not be in the same hotel room.

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

Lot Trips

PVC warm up

Spealler warm up

Skill warm up

3 rounds of

3 strict pullups

6 pushups

9 air squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

cash out

shoulder mobility

bands 2 min each side

lacrosse ball 2 min each side

Tuesday 3-31-15

Make sure and sign up for the Warrior Dash on May 2nd. CrossFit Texarakana is in the 11am flight which is sold out but there ares still some spots available at 10:45.

On April 18th Genoa will be having their annual Dragon Fire 5k raising money for the track and field teams. If you want more information and or an entry form I will have them at the gym by Wednesday.

On top of the filing cabinet is the lost and found pile. At the end of the week anything left will be taken to Goodwill.

Warm Up

then

Strict Press

1×5 @40%, 1×5 @50%, 1×3 @60%, 1×5 @65%, 1×5@75%, 1×5+ @85%

*1×5+ denotes 5 reps plus as many as possible

then

For time;

“Hang On”

21-15-9

Shoulder to Overhead 115/75

Toes to bar

*every time you drop the barbell or come of the pull up bar you have a 4 burpee penalty

Cash Out

tabata plank hold

Monday 3-30-15

Great job to all of our athletes who competed in the CrossFit Games OPEN. I am truly inspired by all of your accomplishments , hard work, and determination over the past 5 weeks.

We will be implementing a new system most likely ready to go at the end of the week. WODIFY is used by gyms to track athlete progress and performance. If you have not signed up get with a coach and fill out the information needed. It is free to our gym members.

We will also be starting a strength program this week. It will last 8 weeks and will be 3 days a week. We will be following the Windler program for Squat, Press, and Deadlift. One of the most important things you can do as an athlete is to follow a structured program. There is no secret formula out there besides hard work and a little structure. If you are able to download the APP called BIGLIFTS and you can enter your maxes for each lift and get your percentages for each time we lift.

Warm Up

then

Back Squat

1×5 @40%, 1×5 @50%, 1×3 @60%, 1×5 @65%, 1×5@75%, 1×5+ @85%

*1×5+ denotes 5 reps plus as many as possible

then

for time:

“1/3 of Triple 3″ 

1000 meter row

100 double unders

1 mile run

Cash Out:

accumulate 1 minute L-sit hold

accumulate 1 minute headstand hold (tripod, freestanding tripod, against wall)

Saturday 3-28-15

The gym will be opened at 9:30 in the morning. 

This is the last open wod of 2015!!!! Can you believe we made it out alive…well almost!!!

Once again of you need to go in an early heat when you arrive let a coach know and we will start placing everyone in heats. 

 

Friday 3-27-15

As the OPEN season closes we have some exciting changes happening. We will be using WODIFY as a gym. It is a program used to track performance as well as keep up with maxes on each lift and a whole lot of other cool things.

If everyone could please sign the list on the table giving your name and email Joey can sign you up on WODIFY. You will be able to sign in when you come in the gym and or on your phone as well as log and keep track yourself.

We also have a sign up sheet for Europa on the board. If you want to compete I want to encourage you to sign up it is a blast and also gives you a fun goal to train towards and is always fun with other members from our box. If you want to go and not compete that is fine as well. Please let a coach know or sign up so we can make hotel reservations. It is truly some of the most fun you will have in this crazy sport!!!

Warm Up 

then

CrossFit Games Open WOD 15.5

27-21-15-9 reps for time of:

Row (calories)

Thrusters 95/65

Cash Out

3 min wall stretch

2 min super couch stretch

Thursday 3-26-15

Warm Up

then

Thruster ladder 

starting at 25 pounds and increasing 10 pounds per bar

On go 1 athlete will start at 25 pounds 

after a successful lift you will advance to the next bar 

Every 30 seconds each athlete will begin at the 25 pound bar 

athlete may power clean then begin thruster or squat clean thruster

Cash Out 

500m row

Wednesday 3-25-15

Warm Up

then

Rope Climb Progressions

then

12 minute AMRAP

30 double unders

15 knees to elbows

10 box jumps

3 rope climbs 15 ft.

Cash Out

 30 GHD sit-ups or Abmat sit-ups

3×10 kettle bell RDL

Tuesday 3-24-15

Warm Up

then

Push Press

5×1

then

4 minute AMRAP

3 rounds of

15 Thrusters 95/65

12 Burpees 

if 3 rounds are completed then

8 min AMRAP

3 rounds of 

15 Thrusters 95/65

12 Burpees 

and so on and so forth 

*if you finish under the 4 minutes you can start next amrap

Cash Out

3×10 hollow rocks 

3×10 supine rings rows

Monday 3-23-15

Warm Up

then

Front Squat 5×1 

then

For Time:

800m run

21 Sumo Deadlift High Pull 70/53

400m run

15 Kb Swings 70/53

200m run

9 Turkish Get ups 70/53 (alternate arms)

Cash Out:

2 min externally rotated wrist stretch

20 wrist walks on floor

20 scapular shrugs(push up posittion)