Michigan State

CrossFit Texarkana – CrossFit

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10-1-15 (No Measure)

Lot trips

3 rounds

5 thruster (barbell)

5 press

5 good morning

5 SDLHP

5-3-1 Deadlift week 2

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Michigan State (Time)

5 rounds for time:

15 KB swings 70/53

10 Toes to bar

*** 5 air squats every time you break on either movement

Endurance week 2 day 2 (Time)

1 mile

rest 5 min

800

rest 3 min

400

rest 2 min

400

“The Dirty Byrd” Joe’s birthday wod

CrossFit Texarkana – CrossFit

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9-30-15 (No Measure)

25 cal row

spider man crawl

samson stretch

over under

inchworm

high knees

butt kicks

carioca- down and back

Mobility

8 min to Mobilize

shoulders and low back

set up for WOD

“The Dirty Byrd” (AMRAP – Reps)

20 minute AMRAP

9 Turkish get ups

30 clean and jerks 95/65

65 cal row

50 burpees

1 muscle up or 3 chest to bar pull-ups

9-30-65 is Joe’s birth date

The 50 burpees are just because its his birthday

The muscle up is just to prove he can still do 1 at age 50

***score total reps (1 round is 155 reps)

Ole Miss

CrossFit Texarkana – CrossFit

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9-28-15 (No Measure)

lot trips

2 rounds

10 PVC pass throughs

8 KB RDL

6 PVC OH squats

4 KB snatches alt. arms

Push Press week 2

1×5@40%

1×5@50%

1×3@60%

1×3@70%

1×3@80%

1×3+@90%

Mobility

6 min to Mobilize and set up for WOD

Ole Miss (Time)

For time:

75 double unders

15 snatches 115/75

20 OH squats 115/75

15 snatches 115/75

75 double unders

Endurance week 2 day 1 (Distance)

20 minute run

2 min easy pace

1 min fast pace

LSU Tigers

Announcements

Words can not describe how proud I am of all of you!!! You guys are working so hard from your diet to these workouts!!! Keep it up.
On a side note Jenni and her friend Merideth will e at the gym most of the day tomorrow to talk with you guys about essential oils and how it can help you from joint pain, to sickness, andbetter sleep.

CrossFit Texarkana – CrossFit

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9-28-15 (No Measure)

Lot trips

2 rounds

8 KB front squats

8 KB box step ups

8 burpees

1-1/4 Front squat week 2 (5×3 stay between 50 and 65%)

LSU (Time)

10-8-6-4-2

pull-ups

dips

box jumps 24/20

RX+

10-8-6-4-2

Muscle ups

box jumps 30/24

Cash Out

3×10

sit-ups

hip extensions

Partner “DT”

CrossFit Texarkana – CrossFit

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9-25-15 (No Measure)

lot trips

2 rounds

8 kb RDL

8 KB swings

8 pushups

Warm-up

10 min to Moilize and warm up clean and jerk

Partner “DT” (Time)

10 rounds for time:

12 DL 155/105

9 hang cleans 155/105

6 S2OH 155/105

1 partner works at a time-alternate movements

***partner A starts with DL partner B then starts with Hang Cleans the A does S2OH, on starting round 2 B starts on DL and so on and so on…

Partner Pedicure

CrossFit Texarkana – CrossFit

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9-24-15 (No Measure)

lot trips

spiderman crawl

samson stretch

over under

gymnastics bear crawl

high knees

butt kicks

carioca-down and back

5-3-1 Deadlift week 1

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

High-Hang Snatch (4×3 ascending weight POWER or FULL)

Partner Pedicure (AMRAP – Reps)

8 min AMRAP

Toe to Bar

1 partner does toe to bar while other partner runs then they switch

*score is total reps on toe to bar

Fight Gone Bad

CrossFit Texarkana – CrossFit

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9-23-15 (No Measure)

250m row

2 rounds

8 kb SDLHP

8 medball cleans

24 jump rope

Handstand work (no measure)

8 min EMOM

3-5 hand stand push-up strict

hand stand walk or hold

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Working 9 to 5

CrossFit Texarkana – CrossFit

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9-22-15 (No Measure)

lot trips

2 rounds

10 hang cleans

8 push press

6 front squat

4 pull-ups
***empty barbell

Mobility

6 min of shoulder Mobility

work on front rack

Push Press week 1 (1×5@40% 1×5@50% 1×3@60% 1×5@65% 1×5@75% 1×5@85%)

Working 9 to 5 (Time)

For time:

9-7-5

Front squats 155/105

Chest to bar pull-ups

RX+

Front squats 225/155

Bar muscle-ups

Endurance cycle 2 week 1 day 1 (Time)

2 sets of 4x200m

Rest 1 min between 200’s and 4 minutes between sets

The pace should be uncomfortable

Billy Madison

CrossFit Texarkana – CrossFit

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9-21-15 (No Measure)

Lot trips

2 rounds

8 KB front squats

8 burpees

8 russian swings

1-1/4 Front Squat (5×5)

5 sets of 5 reps

start at 50% and add weight each set

Billy Madison (Time)

3 rounds for time

400m medball carry 20/14

20 medball sit-ups 20/14

20 russian twist 20/14

*medball sit-ups the ball should touch ground above your head and touch your feet when you sit-up