Monthly Archives: October 2015

Trick or Treat

CrossFit Texarkana - CrossFitView Public Whiteboard10-30-15 (No Measure)250m row spider man crawl samson stretch burpee broad jump over under high knees butt kicksTrick or Treat (Time)For time: Then there will be 5 trick or treat stations for everyone to pull a trick or treat from. Each basket has pieces of paper in it with a mix of movements or treats. You will draw one thing from each basket. Your workout will be decided by what you draw. Station 1 movements: 5 MU Station 2: 15 Burpees Station 3: 25 Read More...

Clean up your Doubles

CrossFit Texarkana - CrossFitView Public Whiteboard10-29-15 (No Measure)lot trips or row if raining 2 rounds 8 burpees 8 KB swings 20 double undersSnatch Complex5 Rounds-1 every 90 seconds 2 power snatch+1 OH squat Competitors 4x3 snatch balance instead of above work(from floor or rack)Clean up your Doubles (AMRAP - Rounds and Reps)10 min AMRAP 25 double unders 10 hang cleans 135/95 25 double unders 10 S2OH 135/95 Scaling option 50 singles hang clean 95/65 50 singles S2OH 95/65Competitor Clean and Jerk2x3@70% 3x2@75% 2x1@80% Read More...

Linchpin Test #4

CrossFit Texarkana - CrossFitView Public Whiteboard10-27-15 (No Measure)250 meter row 3 rounds 6 front squat 6 push press 6 back squat thrusterspull-up strength (no measure)20 min Gymnastics strength work 3x5 strict pull-ups/ring rows or negatives 3x10 bent over barbell rows (pick weight) 3x5 hanging scapular pull-ups Competitor 10min EMOM evens muscle-up 3-5 reps odds GHD sit-up 7-10 repsCrossFit Linchpin test #4 (Time)2 rounds for time: RX 18 cal row 15 thrusters 95/65 12 C2B pull-ups scaling option A 15 cal row 12 thrusters 75/55 9 pull-ups Scaling option B 15 cal row 12 thrusters 75/55 9 chest to rings ***the goal is to Read More...

Run, Dip and Sit

CrossFit Texarkana - CrossFitView Public Whiteboard10-27-15 (No Measure)Lot trips or Row if raining gymnastics bear crawl 20 jumping jacks samson stretch 15 air squats high knees 10 push-ups butt kicks 20 mt. climbersPush Press week 11x5@40% 1x5@50% 1x3@60% 1x5@65% 1x5@75% 1x5+@85%Run, Dip and Sit (Time)For time: 400m run 21-15-9 Ring Dip Weighted sit-up 25/15 400m runCompetitor Oly work3 position snatch 10 min EMOM use minutes 0-2 for warm up On the last 7 minutes use 70% of your 1 RM ***if you fail drop 5% and finish out EMOM Read More...

Throw and Snatch

CrossFit Texarkana - CrossFitView Public Whiteboard10-26-15 (No Measure)Lot trips or Row if raining 2 rounds 8 KB front squats 8 KB snatches (4 each arm) 8 Side to side lunges (pause on each side)Texas Method Week 2 day 1Back Squat 5X5 add 5 pounds to last Mondays working sets suggested warm up 1x5 light 1x3 moderate 1x2 heavyThrow and Snatch (AMRAP - Reps)8 min AMRAP 15 Wall Ball 20/14 20 Snatches 95/65 20 Wall Ball 20/14 15 Snatches 115/75 25 Wall Ball 20/14 Amrap snatches 155/105 Scaled snatch weights 75/45 95/55 115/65Competitor (Weight)10x30 meters sprints 5 strict or weighted Read More...

5 rep max

CrossFit Texarkana - CrossFitView Public Whiteboard10-23-15 (No Measure)Lot trips spiderman crawl bear crawl over under samson carioca high knees butt kicksTexas Method Week 1 day 2 (25 min time CAP)Back Squat 1x5 with bar 1x5 @ 40% 1x3 @ 55% 1x2 @ 70% try new 5 rep max add 5 pounds to the number you used on Monday Remember we will be adding 5 pounds each week so if you think its a little light that is ok, it will get heavy.Partner Row (Time)with a partner Row 5000 meters for time Partners must switch every Read More...

Captain America

CrossFit Texarkana - CrossFitView Public Whiteboard10-22-15 (No Measure)Row 250 meters 3 rounds 8 knee-ups 8 wall ball push press 8 russian twist w/ medballPower clean and push jerk5 rounds 2 reps every 90 seconds start at 40% and build to a heavy doubleCaptain America (Time)3 rounds for time: 12 T2B 12 push jerks 135/95 12 box jumps 24/20 Read More...

300

CrossFit Texarkana - CrossFitView Public Whiteboard10-21-15 (No Measure)Lot trips spiderman crawl samson gymnastic bear over under high knees butt kicks cariocaMobility8 min of mobility mobilize and stretch wrists and shoulders300 (AMRAP - Reps)2 rounds total 2 min AMRAP 300m run HSPU w/ remaning time rest 1 minute 2 min AMRAP 300m run front squat 95/65 with remaining time rest 1 minute 2 min AMRAP 300m run burpee with remaining time rest 1 minute then repeat from top Read More...

Deads and Doubles

CrossFit Texarkana - CrossFitView Public Whiteboard10-20-15 (No Measure)Lot trips w/ empty barbell 2 rounds 8 single leg RDL 4 each leg 6 hang clean 6 strict press 20 jump rope of choice5-3-1 Bench press week 11x5 @ 40% 1x5 @ 50% 1x3 @ 60% 1x5 @ 65% 1x5 @ 75% 1x5+ @ 85%Deads and Doubles (AMRAP - Reps)7 min AMRAP 7 deadlifts 275/185 40 double unders will have to go 2 heats in some classesMobility3 min wall stretch find corners on box 2 min each side Read More...

Texas Method

CrossFit Texarkana - CrossFitView Public Whiteboard10-19-15 (No Measure)lot trips 3 rounds 10 KB front squat 8 KB swings 6 burpeesBack Squat (1x5 1x3 1x2 light working up to 90% of 5RM 5X5)Using 90% of your 5RM 5x5 back squat if you do not know your 5RM use 85-90% of your 1 RM then take 90% of that numberTexas Method (Time)3 rounds for time: 20 pull-ups 20 push-ups 20 sit-ups RX+ C2B pull-ups for pull-ups GHD sit-ups for sit-ups Read More...