Monthly Archives: April 2015

5-1-15

CrossFit Texarkana - CrossFit View Public Whiteboard 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 3x10 KB RDL 50 situps or GHD sit ups Read More...

Soleus Burner

AnnouncementsBorder City at 9am and OPEN GYM at 10:15amCrossFit Texarkana - CrossFitView Public Whiteboard5-1-15 (No Measure)lot trips 3 rounds 25 single unders 10 air squats 5 box jumpsSoleus burner (AMRAP - Reps)15 min AMRAP 200m run 50 double unders score double underscash out3x10 KB RDL 50 situps or GHD sit ups Read More...

CrossFit Texarkana - CrossFit View Public Whiteboard 4-30-15 (No Measure) Row 20 calories PVC warm-up Spealler 5-3-1 deadlift max 1x5@40% 1x5@55% 1x3@65% 4x1 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 Read More...

Alpha Toes

CrossFit Texarkana - CrossFitView Public Whiteboard4-30-15 (No Measure)Row 20 calories PVC warm-up Spealler5-3-1 deadlift max1x5@40% 1x5@55% 1x3@65% 4x1 work to 1 rep maxAlpha 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 restscash outTabata handstand hold Read More...

4-29-15

CrossFit Texarkana - CrossFit View Public Whiteboard 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 Read More...

Row in Muscle out

CrossFit Texarkana - CrossFitView Public Whiteboard4-29-15 (No Measure)100 single unders 3 rounds 10 wall balls 10 knee upsSkill Workpick 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 Read More...

4-28-15

CrossFit Texarkana - CrossFit View Public Whiteboard 4-28-15 (No Measure) Lot trips high knees butt kicks carioca spiderman crawl gymnastics bear crawl 5-3-1 Shoulder press max 1x5@40% 1x5@55% 1x3@65% 4x1 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) Read More...

Habenero Sauce

CrossFit Texarkana - CrossFitView Public Whiteboard4-28-15 (No Measure)Lot trips high knees butt kicks carioca spiderman crawl gymnastics bear crawl5-3-1 Shoulder press max1x5@40% 1x5@55% 1x3@65% 4x1 work to 1 rep maxHabenero Sauce (Time)3 rounds 400 m run 20 clean and jerks 95/65cash out3 minute wall stretch 2 minute couch stretch (each side) Read More...

Buffalo Wings

AnnouncementsThank you everyone for such a great turn out, and great time Saturday! Can't wait to get together again soon.CrossFit Texarkana - CrossFitView Public Whiteboard4-27-15 (No Measure)Row 250 meters 3 rounds 9 goblets squats 53/35 6 push-ups 3 strict pull-ups5-3-1 Squat max1x5@40% 1x5@55% 1x3@65% 4x1 work to 1 rep maxBuffalo Wings (AMRAP - Reps)10 min AMRAP 7 pullups 7 box jumps 7 toes to bar 7 HSPUcash outplank challenge Read More...

4-24-15

CrossFit Texarkana - CrossFit View Public Whiteboard 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 3x10 Supine ring rows 3x10 kettlebell RDL Read More...