Monthly Archives: July 2015

Border City 8-1-15

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardBorder City 8-1-153 rounds EMOM 1 snatch @ 70% 1 SNATCH @ 75% 1 snatch @ 80% 1 snatch @ 85% 1 snatch @ 90% Read More...

Tostito’s Chipper!!!

CrossFit Texarkana - CrossFitView Public Whiteboard7-31-15 (No Measure)6 min lot trips 8 KB rdl 8 box jumps (no bound) 8 cosack squats (runners strattle)Warm-up8 min to mobilize shoulders, ankles, hips coaches choiceTostito's Chipper (AMRAP - Rounds and Reps)20 min AMRAP 50 double unders 25 box jumps 24/20 15 Shoulder to OH 135/95 400m runcash out3 rounds 30s hollow rock 30s L-sit Read More...

Snatch and Jump

CrossFit Texarkana - CrossFitView Public Whiteboard7-30-15 (No Measure)6 min running clock lot trips 5 snatch high pulls 5 hang power snatch 5 OH squats 5 snatch deadlift *empty barbellSnatch Deadlift week 24@70% 4@75% 4@80% 4@85%3 position snatch8 x 90s each 1 snatch from hips 1 snatch from above knee 1 snatch from floor *you may add weight no more than twenty pounds per round or less If you fail a rep go down 10 poundsBox Jump (Distance)Max Height seated box jump Read More...

Burp and Throw!!!

CrossFit Texarkana - CrossFitView Public Whiteboard7-29-15 (No Measure)3 rounds 40s work 20s rest Row KB thruster( hold KB under chin) KB deadliftPull-up complex9 min EMOM kipping swings hollow rock pull-ups (if you have strict pullups do strict) RX+ 9min EMOM 3 pull-up 2 C2B 1 Bar MUBurp and Throw!!! (Time)Partner WOD 1 partner will complete a 2 min AMRAP at a time while the other partner rest 4 rounds x 2 minutes each Row 250 meters Burpee Wallball 20/14 (with remaining time) each partner will complete four rounds 8 as a team Burpee Wallball= do a Read More...

SQT

CrossFit Texarkana - CrossFitView Public Whiteboard7-28-15 (No Measure)6 min of lot trips then 10 SDLHP 8 burpees 6 KB snatches (3 each arm)5-3-1 Bench press week 2Shoulder Press 1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90%Warm-up8 min shoulder mobility warm up snatch for WODSQT (Time)3 rounds for time 10 snatches 95/65 200 m runcash outaccumulate 2 min of L-sit hold boxes rings pull-up bar Read More...

What a Cluster!!!

CrossFit Texarkana - CrossFitView Public Whiteboard7-27-15 (No Measure)7 min running clock Lot trips 6 front squat with pause 6 RDL 6 push press *empty barbell5-3-1 3 sec. pause Back squat week 21x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90%Warm-up8 min to mobilize coaches choice hips, ankles, wristsWhat a Cluster!!! (Time)For Time: 30 Squat Clean Thrusters 135/95 1 min work 1 min rest 12 min time CAP Read More...

7-25-15

BORDER CITY BARBELL at 9AM OPEN GYM at 10:15 GYM will close at 11:30 sharp Read More...

Border City july25th

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardBorder City 7-25 snatch (Add weight if you want: if you miss go down 5-10#)Every two minutes for 14 minutes 1 power snatch 1 hang snatch 1 snatch balanceBorder City 7-25 Clean and jerk (Add weight if you want: if you miss go down 5-10#)Every 2 minutes for 14 minutes 1 hang clean 1 push press 1 split jerk Read More...

Throw back 14.4 Partner Wod…or not

CrossFit Texarkana - CrossFitView Public Whiteboard7-24-15 (No Measure)6 min running clock lot trips 10 KB thrusters 10 SDLHP 10 situpsWarm-up10 min to mobilize coaches choice shoulders and hipsCrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsIf you so choose do this Wod with a partner and sub pullups for the muscle ups but double the reps *** we may have to stagger the start Read More...

Ellen XVII

CrossFit Texarkana - CrossFitView Public Whiteboard7-23-15 (No Measure)6 min running clock 250 meter row 5 muscle snatch 5 behind the neck push press 5 OH squats *empty barbellSnatch Deadlift Week 14 sets of 4 reps 4@ 60% 4 @ 65% 4@ 70% 4@ 75% * working on strengthening the first pull of the snatch **work off of snatch max or push press maxWarm-up7 min to mobilize and set up for WOD coaches choiceEllen XVII (Time)Happy Birthday to Ellen Andrews this WOD was requested and written for you 7 rounds for time 2 Clean and Read More...