Warm Up (49 Double Unders)
Lift 30x Combined Bodyweight using only 1 empty barbell per team.
Lifts must include:
Over Head Squat
-Russian KB Swings
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!!
“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
5 Min Couch Stretch
5 Min Wall Drill
5 Min Find Your Corners
Early classes will want to dress warm today!!!
Warm Up (47 Double Unders)
30 1 Arm KB/DB Clean and Jerk
20 1 Arm KB/DB Clean and Jerk
10 1 Arm KB/DB Clean and Jerk
*KB/DB loads will be chosen pre wod
30 Hollow Rock
30 Kipping Swings
20 Strict Pull Ups
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)
1 ¼ Back Squat
13 Min AMRAP:
Buy In : 100 Air Squats
30 Double Unders
12 Hand Release Push Ups
*On “Go,” perform 100 air squats then begin your rounds.
3 x 10 Hip Extensions
3×15 Russian Twists 25/15
Open Gym Today
Take today to make up a wod, work on a weakness/skill, or run through some major mobility.
Warm Up (44 Double Unders)
10 Min AMRAP:
10 1 Arm KB Snatch 53/35
15 Sit Ups
10 Box Jumps 24/20
2 Min Max Broad Jump for Distance
Yoga tonight @ 6:30pm. Bring some friends!!!
Warm Up (43 Double Unders)
100 Thrusters 75/55
*5 Burpees Every Min on the Min
*On “Go” start with 5 Burpees
3 x 10 KB Romanian DL
4 x :60 sec Anti Rotational Band Holds
If you’re following the 9 week Oly Program you will do Wod B today.
Warm Up (42 Double Unders)
Wide Grip Bench Press
75 Double Unders
5 Power Snatch 135/95
75 Double Unders
Tabata Pull Ups (Alternate kipping and strict)
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)
Pause Front Squats
3×3 (3 sec pause in the bottom)
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
Lower Body Mobility