FRAN!!!

CrossFit Texarkana – CrossFit

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9-1-15 (No Measure)

6 min running clock

lot trips

9 KB deadlift

7 KB thrusters

5 burpees

3 pull-ups

5-3-1 Bench Press week 3 (20 min CAP)

1×5@40%

1×5@50%

1×3@60%

1×5@75%

1×3@85%

1×1+@95%

Warm-up

7 min to mobilize and set up for WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
may have to go 2 heats

7 min time CAP

Cash Out

wall stretch 2 min

couch stretch 2 min each side

Overboard!!!

CrossFit Texarkana – CrossFit

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8-31-15 (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)

1×5@40%

1×5@50%

1×3@60%

1×5@75%

1×3@85%

1×1@95%

2k Row (Time)

Max Effort 2k Row

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
5 min rest after row

2 attempts

*if you dont have double unders go for max singles

Endurance week 3 day 1 (Time)

10 x200m

1 min rest

record slowest 200

BCBB

CrossFit Texarkana – Border City Barbell Club

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Warm-up

Row 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 balance

EMOM 1 tall snatch 1 Snatch from Mid thigh (EMOM 1 tall snatch and 1 snatch from mid thigh )

build up to heavy reps

Every 90 seconds (1x1x1 )

1 snatch pull

1 snatch high pull

1 snatch

build up to a heavy set

Clean+ Thruster (1+1)

1 Squat Clean+ 1 Thruster

build up to a max

Snatch and Run

CrossFit Texarkana – CrossFit

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8-27-15 (No Measure)

lot trips

3 rounds

6 kb snatches

6 burpees

6 kb thrusters

snatch 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 go

2 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 weight

Snatch and Run (Time)

For time:

18 KB snatches 70/53

200m run

12 KB snatches 70/53

200m run

8 KB snatches 70/53

200m run

alternating arms

Metcon

Endurance week 2 day 2

9 x 200m 1 min recovery

try to have all runs under your slowest 200 from last week

Shoulder burner!!!

CrossFit Texarkana – CrossFit

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8-26-15 (No Measure)

6 min running clock

lot trips

5 strict pull-ups

10 PVC pass throughs

15 double unders

gymnastics 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 HSPU

Shoulder Burner (Time)

4 rounds for time:

10 chest to bar pull-ups

30 double unders

10 OH squats 135/95

Partner Fun!!!

CrossFit Texarkana – CrossFit

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8-25-15 (No Measure)

lot trips

spiderman crawl

gymnastics bear crawl

samson stretch

over under

inch worm

burpee broad jump

5-3-1 Bench press week 2 (20 min CAP)

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@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 you

cash out

Tabata plank hold

Grace!!!

CrossFit Texarkana – CrossFit

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8-24-15 (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)

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Warm-up

7 min to stretch and warm-up clean and jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
7 min time CAP

cash out

3x400m 1:1 rest

Endurance week 2 day 1 (Time)

5×400 meters

1:1 recovery

@ mile pace from last saturday

8 min pace is 2min per 400

9 min mile pace= 2:30 per 400
record slowest 400