Friday 2-28-2014

Ok Guys the Open has begun!!!!!! If you are registered and plan to do 14.1 today instead of Saturday, then make sure you get with a coach during your class to go through the proper procedures. Tomorrow we will be having yoga at 9am followed by the Wod at 10am where most of our registered athletes will do their open wod. Come on out to cheer these guys and gals on. Afterwards we’ll be having our first Paleo Potluck where we’ll be cooking up meals and sharing them, as well as recipes, with each other. Hope to see you all there!!!

Warm Up (we’ll pass on the 10 double unders today)

then

Open Wod 14.1

10 Min AMRAP:

30 Double Unders

15 Snatches 75/55

Cash Out:

Deadlift 5×5

3×10 Hanging Leg Raises

Thursday 2-27-2014

We hope you guys are getting some ideas together on what to bring to the Paleo Potluck on Saturday following the Wod!! Please remember to make copies of your recipe so others can take one and have meals to make at home. We’d like to see you all there even if you aren’t planning to do the Open Wod. We’ll need plenty of cheerleaders for all of the athletes who have registered for the CF Games Open! We have the most athletes registered this year than we’ve ever had in previous years!! Glad to see you all accepting the challenge. If you’re on the fence about signing up, there is still time! Do it soon though because registration closes this weekend. 

We want to use today as a “recovery” wod. We’re going for low intensity with a big focus on quality. Scale and modify your workout accordingly. Play with variations of the listed exercises. Let’s work out some soreness!

Warm Up (9 Double Unders)

then

10 Min of “Cindy”:

5 Pull Ups/Ring Rows

10 Push Ups

15 Air Squats

then

Skill Work

*Practice on weaknesses. Now would be a great time to work on movements that are likely coming up in the Opens!

Cash Out:

750m Row

50 Abmat Sit Ups

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Monday 2-24-2014

The first CF Open Wod will be released on Thursday via the CF Games site. If you haven’t already, then get signed up today to compete in the CF Opens with your fellow CrossFit Texarkana athletes!! It’s going to be a blast! Also, don’t forget that this Saturday following the Wod we will be having a Paleo Potluck Party. We want everyone to cook up a Paleo dish, make up some recipe cards to share with everyone and come get your bellies full on some good clean eating. 

Warm Up(6 Double Unders)

then

Front Squat 

*3 Second pause on bottom

4×4

then

For Time:

21-15-9

Wall Balls 20/14

Burpees

Sit Ups

Cash Out:

3×12 Good Mornings (Moderate Weight)

*5 Box Jumps between sets 30/24

Tabata Row

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