Monthly Archives: September 2015

Michigan State

CrossFit Texarkana - CrossFitView Public Whiteboard10-1-15 (No Measure)Lot trips 3 rounds 5 thruster (barbell) 5 press 5 good morning 5 SDLHP5-3-1 Deadlift week 21x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@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 movementEndurance week 2 day 2 (Time)1 mile rest 5 min 800 rest 3 min 400 rest 2 min 400 Read More...

“The Dirty Byrd” Joe’s birthday wod

CrossFit Texarkana - CrossFitView Public Whiteboard9-30-15 (No Measure)25 cal row spider man crawl samson stretch over under inchworm high knees butt kicks carioca- down and backMobility8 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 Read More...

Ole Miss

CrossFit Texarkana - CrossFitView Public Whiteboard9-28-15 (No Measure)lot trips 2 rounds 10 PVC pass throughs 8 KB RDL 6 PVC OH squats 4 KB snatches alt. armsPush Press week 21x5@40% 1x5@50% 1x3@60% 1x3@70% 1x3@80% 1x3+@90%Mobility6 min to Mobilize and set up for WODOle Miss (Time)For time: 75 double unders 15 snatches 115/75 20 OH squats 115/75 15 snatches 115/75 75 double undersEndurance week 2 day 1 (Distance)20 minute run 2 min easy pace 1 min fast pace Read More...

LSU Tigers

AnnouncementsWords 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 - CrossFitView Public Whiteboard9-28-15 (No Measure)Lot trips 2 rounds 8 KB front Read More...

Partner “DT”

CrossFit Texarkana - CrossFitView Public Whiteboard9-25-15 (No Measure)lot trips 2 rounds 8 kb RDL 8 KB swings 8 pushupsWarm-up10 min to Moilize and warm up clean and jerkPartner "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... Read More...

Partner Pedicure

CrossFit Texarkana - CrossFitView Public Whiteboard9-24-15 (No Measure)lot trips spiderman crawl samson stretch over under gymnastics bear crawl high knees butt kicks carioca-down and back5-3-1 Deadlift week 11x5 @ 40% 1x5 @ 50% 1x3 @ 60% 1x5 @ 65% 1x5 @ 75% 1x5 @ 85%High-Hang Snatch (4x3 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 Read More...

Fight Gone Bad

CrossFit Texarkana - CrossFitView Public Whiteboard9-23-15 (No Measure)250m row 2 rounds 8 kb SDLHP 8 medball cleans 24 jump ropeHandstand work (no measure)8 min EMOM 3-5 hand stand push-up strict hand stand walk or holdFight 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 Read More...

Working 9 to 5

CrossFit Texarkana - CrossFitView Public Whiteboard9-22-15 (No Measure)lot trips 2 rounds 10 hang cleans 8 push press 6 front squat 4 pull-ups***empty barbellMobility6 min of shoulder Mobility work on front rackPush Press week 1 (1x5@40% 1x5@50% 1x3@60% 1x5@65% 1x5@75% 1x5@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-upsEndurance 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 Read More...

Billy Madison

CrossFit Texarkana - CrossFitView Public Whiteboard9-21-15 (No Measure)Lot trips 2 rounds 8 KB front squats 8 burpees 8 russian swings1-1/4 Front Squat (5x5)5 sets of 5 reps start at 50% and add weight each setBilly 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 Read More...

POP Rocks

CrossFit Texarkana - CrossFitView Public Whiteboard9-18-15 (No Measure)lot trips samson stretch spider man carioca down and back high knees butt kicks inchworm broad jumpMobility10 min to mobilize Low back hamstrings quads shoudlersPOP Rocks (Time)For time: 150 Burpees17 min time CAP Read More...