Monthly Archives: March 2015

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 Read More...

Cindy

AnnouncementsWe 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 - CrossFitView Public WhiteboardWarm-upLot Trips PVC warm up Spealler warm up Skill warm up 3 rounds of 3 strict pullups 6 pushups 9 air squatsCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squatscash outshoulder mobility bands Read More...

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 Read More...

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 Read More...

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.    Read More...

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 Read More...

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 Read More...

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 3x10 kettle bell RDL Read More...

Tuesday 3-24-15

Warm Up then Push Press 5x1 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 3x10 hollow rocks  3x10 supine rings rows Read More...

Monday 3-23-15

Warm Up then Front Squat 5x1  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) Read More...