Monthly Archives: November 2015

Bench Day

CrossFit Texarkana - CrossFitView Public Whiteboard12-1-15 (No Measure)250 meter row 20 pushups 20 russian swing 20 air squatsBench Press (find 1RM 5@40% 3@60% 2@80% )Run and Push (Time)For time: 200m run 20 decline push-ups 24/20 200m run 15 decline push-ups 200m run 10 decline push-ups 200m run 5 decline push-ups *on decline push-ups feet on box, forehead or chin touches the ground scaled- regular push-ups RX+ HSPUWeighted Sit-ups (TABATA )Snatch (1 snatch EMOMx10 @ 80%) Read More...

ISABEL

CrossFit Texarkana - CrossFitView Public Whiteboard11-30-15 (No Measure)Lot trips 3 rounds w/ Wall Ball 6 OH lunges ( 3 each side) 5 burpees over Wall ball 4 front squatsBack Squat (1 rep max- suggested warm-up 5@40 3@60 2@80 )20 min CAPIsabel (Time)For Time: 30 Snatches, 135# / 95#scaling options A-115/75 B-95/65 C-75/55L-Sit (10x15s L-sit use boxes, rings, parallettes, )Competitor extra work (note all weights used, score the heaviest 3 sets )3x3 snatch grip push jerk (behind neck) 3x3 snatch balance 3x3 OH squat Read More...

Pumpkin Pie

CrossFit Texarkana - CrossFitView Public Whiteboard11-27-15 (No Measure)250 meter row 10 KB deadlifts 10 KB swings 10 KB front squats 10 BurpeesLumberjack 20 (Time)20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24" Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click hereuse 95/65# for Read More...

Pre-Turkey Day Chipper

CrossFit Texarkana - CrossFitView Public Whiteboard11-25-15 (No Measure)Lot trips 2 rounds 5 hang snatches w/bar 5 OH squats 5 hang cleans 5 front squatsPre-Turkey Day Chipper (Time)For time: 26 pull-ups 26 DL 75/55 26 DU's 26 Hang Snatch 75/55 26 Box Jump 24/20 26 Hang Clean 75/55 26 Toe to Bar 26 KB swings 53/35 26 S2OH 75/55 26 Wall Ball Shots 20/14 26 Burpee Read More...

Turkey and Dressing

CrossFit Texarkana - CrossFitView Public Whiteboard11-24-15 (No Measure)250 meter row 3 rounds 5 KB swings 5 KB lunges 5 burpee pull-upsPush Press (5@ 40% 5@ 50% 3@ 60% 5@ 75% 3@ 85% 1+ @ 95%)Turkey and Dressing (Time)Partner Wod 10 rounds total for time: 200m row bear crawl down 7 mats 20 DU's bear crawl back While partner 1 goes partner 2 holds a plank When partner 1 finishes then partner 2 starts and partner 1 planks If the partner who is planking drops the other partner stops workingSnatch (10 min Read More...

Mash Potatoes

CrossFit Texarkana - CrossFitView Public Whiteboard11-23-15 (No Measure)Lot trips 2 rounds 9 KB RDL 7 KB thrusters 5 Push-ups : )Back Squat (1x5 bar, 1x5@40%, 1x3@60% 1x2@80% then 5x5 add 5#)Mash Potatoes (AMRAP - Reps)7 min AMRAP 3 SDLHP 3 burpee box jump 24/20 6 SDLHP 6 burpee box jump 24/20 9 SDLHP 9 Burpee box jump 24/20 12 SDLHP 12 Burpee box jump 24/20 etc... until 7 min is up RX+115/85 RX 95/65 scaled 75/55 step ups are allowed for RXOPEN Athlete Extra Work (Time)Odd Object Day 5 rounds Prowler Push (down and back, pick weight) Box Carry (2 Read More...

Body Chipper

CrossFit Texarkana - CrossFitView Public Whiteboard11-20-15 (No Measure)Lot trips 3 rounds 6 KB front squats 6 KB lunges 3 each leg 12 jumping jacksTexas Method Week 5 day 21x5 with bar 1x5 40% 1x3 60% 1x2 80% 1x5 add 5 pounds from last fridayBody Chipper (Time)For time: 600m run 50 walking lunges 40 russian twist 25/15 30 mt. climbers 20 decline push-ups(feet on box)24/20 10 turkish get-ups 35/26 600m run30 Muscle-Ups (Time)30 muscle-ups for timechanged to 3 round for time: 7 squat clean thrusters 165/115 7 muscle ups Read More...

Farmers Tan

CrossFit Texarkana - CrossFitView Public Whiteboard11-19-15 (No Measure)ROM WOD lot trips 3 rounds 6 KB RDL 6 Russian Swings 6 V-upsFarmers Tan (Time)100m KB farmers carry 2KBs 30 KB swings 50m KB carry 2 KBs 20 KB swings 50m KB carry 2KBs 10 KB swings RX+70/53 RX 53/35 scaled 35/26 will most likely need to go in HeatsCompetitor Extra work 11-19-15Split Jerk triples 5 sets @ 60-70% rest as needed Read More...

8th grade Health

CrossFit Texarkana - CrossFitWe have been learning about fitness in my health classes, I told them whoever could write the best wod I would program it. Here it isView Public Whiteboard11-18-15 (No Measure)250 meter row spiderman samson over under gymnastics bear carioca high knees butt kickshand stand work 11-18-15 (if you score, score total HSPU)10 rounds alternate movements 40s work 20s rest Strict HSPU 4-5 reps HS walk sub deficit push-ups(feet on box) for HSPU sub HS holds or shoulder taps for HS walk8h grade Health class (Time)3 rounds 20 cal Read More...

It’s a DoubleRAP

CrossFit Texarkana - CrossFitView Public Whiteboard11-17-15 (No Measure)5 min to practice double unders or jump rope 3 rounds 6 hanging knee up 6 KB swings 6 push-ups5-3-1 Bench Press week 31x5@40% 1x5@50% 1x3@60% 1x5@75% 1x3@85% 1x1+@95%DoubleRAP (AMRAP - Reps)6 min AMRAP 10 Knee to Elbow 10 Box jumps 24/20 2 min rest 6 min AMRAP 10 Toe to bar 20 double unders score total reps double the reps for single unders- when scoring the single unders, add the reps up like double undersCompetitor extra work 11-17-15 (score power snatch set)3 position snatch 9 min EMOM 1 snatch from Read More...