Monthly Archives: June 2015

Karhu

CrossFit Texarkana - CrossFitView Public Whiteboard7-1-15 (No Measure)250m row 7 minutes of 5 box jumps 10 kipping swings or hollow rocks 30 second elbow to arch each sideWarm-up5 minutes of shoulder mobility bands lacrosse balls foam rollersMetcon (No Measure)6 minutes EMOM 5 strict pullups/ring rows/bandsKarhu (Time)partner workout for time 1000m row 50 box jumps 24/20 50 pull-ups 50 Deadlift 115/75 50 ring dips 400m run together *partners share work any way they choose/ only 1 partner works at a time Read More...

Annie

CrossFit Texarkana - CrossFitView Public Whiteboard6-30-15 (No Measure)6 minutes of 25 double or single unders 10 KB SDLHP 20 second hollow rock5-3-1 PUSH press week 11x5 @ 40% 1x5 @ 50% 1x3 @ 60% 1x5 @ 65% 1x5 @ 75% 1x5+ @ 85%Warm-up5 minutes of mobility Lower half hamstrings calves Achilles quadsAnnie (Time)50-40-30-20-10 Double-unders Sit-ups Read More...

Susi

CrossFit Texarkana - CrossFitView Public Whiteboard6-29-15 (No Measure)Lot trips 6 minutes of 10 pass throughs 8 over head squats 6 V-ups 4 burpees5-3-1 Front Squat week 11x5 @ 40% 1x5 @ 50% 1x3 @ 60% 1x5 @ 65% 1x5 @ 75% 1x5+ @ 85%Susi (Time)For time: 21-15-9 Toes 2 bar Overhead squats 95/65cash out5x200m 1 minute rest Read More...

The Matrix

CrossFit Texarkana - CrossFitView Public Whiteboard6-26-15 (No Measure)Lot trips burgener warm up PVC or Empty barbellThe Matrix (AMRAP - Rounds and Reps)20 min AMRAP 200m run 7 burpee pullups 7 snatches 115/75 *perform as a relay 1 partner does one complete round then other partner goes score is rounds and reps RX+ burpee muscle upscash out3x15 hip extension/supermans 3x10 KB RDL's Read More...

SPEED

CrossFit Texarkana - CrossFitView Public Whiteboard6-25-15 (No Measure)2 min single unders/double unders high knees butt kicks carioca gymnastcis bear crawl spiderman crawl over under foot crossoversdeload week 4 sumo deadlift1x20@40% 1x20@50% 1x20@60%SPEED (Time)4 rounds for time: 5 Deadlift 275/185 50 double unders RX+315/225cash out3 min wall stretch 3 min couch stretch Read More...

Face Off

CrossFit Texarkana - CrossFitView Public Whiteboard6-24-15 (No Measure)Lot trips 3 rounds 7 OH squat with PVC 7 pass throughs 7 push upsSkill Work8 min skill work handstand holds headstands hand stand walk handstand push upsFace Off (Time)for time: 500m row 21-15-9 front squats 95/65 shoulder to OH 95/65 500m row Read More...

Top Gun

AnnouncementsI would like to recognize all of our Europa teams; you made the Box proud. We had one team finish third overall! Nice work everyone!!! When you walk in the box tomorrow, look up and thank Reggie Goins, Justin Mansfield, and Austin Byrd!!! CrossFit Texarkana - CrossFitView Public Whiteboard6-23-15 (No Measure)250m row spiderman crawl samson stretch gymnastics bear crawl burpee broad jump high knees butt kicksdeload week 4 push press1x20@40% 1x20@50% 1x20@60%Top Gun (AMRAP - Rounds and Reps)4 min AMRAP 12 situps 9 box jumps 24/20 6 Read More...

Cliff Hanger

AnnouncementsI would like to recognize all of our Europa teams; you made the Box proud. We had one team finish third overall! Nice work everyone!!! When you walk in the box tomorrow, look up and thank Reggie Goins, Justin Mansfield, and Austin Byrd!!! CrossFit Texarkana - CrossFitView Public Whiteboard6-22-15 (No Measure)Lot trips Spealler 2 rounds of CindyDeload week 4 Front squat (3x20)1x20@40% 1x20@50% 1x20@60%Cliff Hanger (Time)with a running clock on go 1 min dead hang from pullup bar 40 KB SDLHP 53/35 30 KB Read More...

Ricky Bobby

AnnouncementsGood Luck to all our althletes who are competing in Dallas this weekend at the Europa War Games! CrossFit Texarkana - Explosive Strength and SpeedView Public Whiteboard6-19-15 (No Measure)Lot trips high kneesx2 butt kicksx2 carioca power skips for height skips for distanceMetcon (Distance)standing broad jump max 3 attempts score longest jumpRing Rows (2x max sets 1 min between sets )Ricky Bobby (Time)100 jump rope buy in 21-15-9 power cleans push-ups Read More...

Run Forrest run!!!

AnnouncementsGood Luck to all our althletes who are competing in Dallas this weekend at the Europa War Games! CrossFit Texarkana - CrossFitView Public Whiteboard6-19-15 (No Measure)Lot trips high kneesx2 butt kicksx2 carioca power skips for height skips for distanceRun Forrest run (Time)200m run 400m run 800m run 800m run 400m run 200m run rest time is 1:1 if it takes you 1:03 to run the 200 then rest for 1:03 then run 400 and so onscore total timecash out3x10 KB RDL's 3x10 toes to rings/ toes to KB Read More...