Monthly Archives: August 2015

FRAN!!!

CrossFit Texarkana - CrossFitView Public Whiteboard9-1-15 (No Measure)6 min running clock lot trips 9 KB deadlift 7 KB thrusters 5 burpees 3 pull-ups5-3-1 Bench Press week 3 (20 min CAP)1x5@40% 1x5@50% 1x3@60% 1x5@75% 1x3@85% 1x1+@95%Warm-up7 min to mobilize and set up for WODFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsmay have to go 2 heats 7 min time CAPCash Outwall stretch 2 min couch stretch 2 min each side Read More...

Overboard!!!

CrossFit Texarkana - CrossFitView Public Whiteboard8-31-15 (No Measure)250 meter row 3 rounds 8 KB front squat 8 KB swings 8 single arm OH lunges (alternate)5-3-1 3 sec. pause back squat week 3 (20 min time CAP)1x5@40% 1x5@50% 1x3@60% 1x5@75% 1x3@85% 1x1@95%2k Row (Time)Max Effort 2k RowMax Double-Unders (AMRAP - Reps)Max set of Unbroken Double-Unders5 min rest after row 2 attempts *if you dont have double unders go for max singlesEndurance week 3 day 1 (Time)10 x200m 1 min rest record slowest 200 Read More...

BCBB

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardWarm-upRow 2 min Burgener Warm up w/pvc w/bar 3 BTN push press 3 BTN Thrusters 3 overhead squats 3 pressing snatch balance 3 Heaving snatch balance 3 drop snatch 3 snatch balanceEMOM 1 tall snatch 1 Snatch from Mid thigh (EMOM 1 tall snatch and 1 snatch from mid thigh )build up to heavy repsEvery 90 seconds (1x1x1 )1 snatch pull 1 snatch high pull 1 snatch build up to a heavy setClean+ Thruster (1+1)1 Squat Clean+ 1 Thruster build up to a Read More...

Endurance week 2 day 3

CrossFit Texarkana - CrossFitView Public WhiteboardEndurance week 2 day 3 (Time)2 mile time trial Read More...

Burpee AMRAP

CrossFit Texarkana - CrossFitView Public Whiteboard8-28-15 (No Measure)lot trips 3 rounds 10 KB sdlhp 8 russian swings 6 pushupsWarm-up8 min to mobilize shoulders and hips coaches choiceBurpee AMRAP (AMRAP - Reps)4 x 2 min each 10 box jumps 10 toes to bar amrap of burpees with remaining time 2 min rest after each round score total burpeescash out1000m row cool down Read More...

Snatch and Run

CrossFit Texarkana - CrossFitView Public Whiteboard8-27-15 (No Measure)lot trips 3 rounds 6 kb snatches 6 burpees 6 kb thrusterssnatch deadlift week2 cycle 2 (12 min CAP)4@85% 4@90% 4@95% 4@100% work on first pull from floor and reset each time, no touch and go2 snatches EMOM (Weight)8 min EMOM 2 snatches on the minute full or power increase weight or stay the same if you miss go down 10 pounds and finish the EMOM at that weightSnatch and Run (Time)For time: 18 KB snatches 70/53 200m run 12 KB snatches 70/53 200m run 8 KB snatches Read More...

Shoulder burner!!!

CrossFit Texarkana - CrossFitView Public Whiteboard8-26-15 (No Measure)6 min running clock lot trips 5 strict pull-ups 10 PVC pass throughs 15 double undersgymnastics strength (No Measure)10 min EMOM alternating movements HSPU or Box HSPU strict toe to bar 5-7 reps on HSPU work on kipping if need to if you can do strict work strict HSPUShoulder Burner (Time)4 rounds for time: 10 chest to bar pull-ups 30 double unders 10 OH squats 135/95 Read More...

Partner Fun!!!

CrossFit Texarkana - CrossFitView Public Whiteboard8-25-15 (No Measure)lot trips spiderman crawl gymnastics bear crawl samson stretch over under inch worm burpee broad jump5-3-1 Bench press week 2 (20 min CAP)1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90%Partner Fun (AMRAP - Rounds and Reps)14 min AMRAP 10 HR push-ups 20 cal row 30 sit-ups *partners alternate rounds/ or teams of 3 *** partners follow each other through the movements/ you can not start the next movement until the other partner is finished in front of youcash outTabata plank hold Read More...

Grace!!!

CrossFit Texarkana - CrossFitView Public Whiteboard8-24-15 (No Measure)100 single unders 3 rounds 5 KB deadlift 7 hanging knee ups 9 OH squat (PVC)5-3-1 3 sec. pause Back squat week 2 (20 min CAP)1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90%Warm-up7 min to stretch and warm-up clean and jerkGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#7 min time CAPcash out3x400m 1:1 restEndurance week 2 day 1 (Time)5x400 meters 1:1 recovery @ mile pace from last saturday 8 min pace is 2min per 400 9 min mile pace= 2:30 per Read More...

Endurance week 1 day 3

CrossFit Texarkana - CrossFit Saturday openView Public WhiteboardEndurance week 1 day 2 (Time)2 x 1 mile run 5 minutes break Run first mile at the same pace you ran your 800's on Thursday Run the 2nd mile as a time trial and record that time Read More...