5-1-15

CrossFit Texarkana – CrossFit

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5-1-15 (No Measure)

lot trips

3 rounds

25 single unders

10 air squats

5 box jumps

Soleus burner (AMRAP – Reps)

15 min AMRAP

200m run

50 double unders

score double unders

cash out

3×10 KB RDL

50 situps or GHD sit ups

CrossFit Texarkana – CrossFit

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4-30-15 (No Measure)

Row 20 calories

PVC warm-up

Spealler

5-3-1 deadlift max

1×5@40%

1×5@55%

1×3@65%

4×1 work to 1 rep max

Alpha Toes (AMRAP – Reps)

Partner WOD

10 rounds total

In 1 minute complete 3 Alphamakers 95/65

with remaining time AMRAP toes to bar

1 Alphamaker= squat clean thruster, back squat thruster, and overhead squat

Score Toes to bar

one partner works while other rests

cash out

Tabata handstand hold

Alpha Toes

CrossFit Texarkana – CrossFit

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4-30-15 (No Measure)

Row 20 calories

PVC warm-up

Spealler

5-3-1 deadlift max

1×5@40%

1×5@55%

1×3@65%

4×1 work to 1 rep max

Alpha Toes (AMRAP – Reps)

Partner WOD

10 rounds total

In 1 minute complete 3 Alphamakers 115/75

with remaining time AMRAP toes to bar

1 Alphamaker= squat clean thruster, back squat thruster, and overhead squat

Score Toes to bar

one partner works while other rests

cash out

Tabata handstand hold

4-29-15

CrossFit Texarkana – CrossFit

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4-29-15 (No Measure)

100 single unders

3 rounds

10 wall balls

10 knee ups

Skill Work

pick a skill

10 minutes to work on a skill

double unders, handstand walks, muscle ups, etc.

Row in Muscle out (AMRAP – Reps)

13 min AMRAP

60 cal row

50 Wall ball 20/14

40 sit-ups

30 wall ball 20/14

20 sit-ups

10 wall ball 20/14

AMRAP bar muscle ups with remaining time

score total reps

Row in Muscle out

CrossFit Texarkana – CrossFit

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4-29-15 (No Measure)

100 single unders

3 rounds

10 wall balls

10 knee ups

Skill Work

pick a skill

10 minutes to work on a skill

double unders, handstand walks, muscle ups, etc.

Row in Muscle out (AMRAP – Reps)

13 min AMRAP

60 cal row

50 Wall ball 20/14

40 sit-ups

30 wall ball 20/14

20 sit-ups

10 wall ball 20/14

AMRAP bar muscle ups with remaining time

score total reps

4-28-15

CrossFit Texarkana – CrossFit

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4-28-15 (No Measure)

Lot trips

high knees

butt kicks

carioca

spiderman crawl

gymnastics bear crawl

5-3-1 Shoulder press max

1×5@40%

1×5@55%

1×3@65%

4×1 work to 1 rep max

Habenero Sauce (Time)

3 rounds

400 m run

20 clean and jerks 95/65

cash out

3 minute wall stretch

2 minute couch stretch (each side)

Buffalo Wings

Announcements

Thank you everyone for such a great turn out, and great time Saturday! Can’t wait to get together again soon.

CrossFit Texarkana – CrossFit

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4-27-15 (No Measure)

Row 250 meters

3 rounds

9 goblets squats 53/35

6 push-ups

3 strict pull-ups

5-3-1 Squat max

1×5@40%

1×5@55%

1×3@65%

4×1 work to 1 rep max

Buffalo Wings (AMRAP – Reps)

10 min AMRAP

7 pullups

7 box jumps

7 toes to bar

7 HSPU

cash out

plank challenge

4-24-15

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

20/20 (Time)

2 rounds

20 cal row

20 hang clean 95/65

20 box jumps

20 push press 95/65

cash out

3×10 Supine ring rows

3×10 kettlebell RDL