Monthly Archives: December 2015

McCallister

CrossFit Texarkana - CrossFitView Public Whiteboard (No Measure)Lot trips Spiderman Samson 10 toe touches Carioca 10 squats Knee Pulls Foot Pulls 20 J.Jax Gym B.C. Ovr-Underhspu kipping work10 min alt EMOM 3 tripod kick-outs 40s handstand holdMetcon (Time)50 Abmat situps 40 KB Swings 53/35 30 Cal Row 20 Toes 2 Bar 10 Deadlifts 225/185 Rx+ GHD Situps KB Swings 70/53 Deadlifts 275/225Metcon (No Measure)10x 50m sprint Rest As Needed Read More...

New Years Eve… Eve

CrossFit Texarkana - CrossFitView Public Whiteboard12-30-15 (No Measure)Pizza delivery boy warm up 3 min When you drop your abmat do 3 Burpees Then 2 rounds 10 scapular pulls 10 push-ups 10 slow air squatsPull-ups and dips (No measure or score)3 rounds 12 pull-ups(use same band as last week) 5 dips( make these difficult)New Years Eve... Eve (AMRAP - Rounds and Reps)20 min AMRAP 12 Turkish get ups 35/26 30 double unders 15 Wall ball 20/14 Partners alternate movements Score rounds and repsMuscle-ups (Comp extra work max reps ) Read More...

Wet Bandits!!!

CrossFit Texarkana - CrossFitView Public Whiteboard12-29-15 (No Measure)Lot trips or run inside for 2 min Barbell warm up(clean grip) 3 rounds 5 shrugs from hang 5 High pulls from hang(elbows high) 5 muscle cleans from hang 5 squat cleans from hangClean (20 min T.C. Find 1 rep max clean or power clean)Wet Bandits!!! (Time)For time: 3 rounds 21 box jump 24/20 15 burpee 9 squat cleans 95/65 RX+ do 135/95 squat cleans 15 minute time CAPCore work (No Measure)3 rounds 12 hollow rocks 20s Lsit hold(top of dip) 8 weighted sit-ups or GHD No measure Read More...

Home Alone

CrossFit Texarkana - CrossFitView Public Whiteboard12-28-15 (No Measure)250 meter row 3 rounds 8 russian swings 8 KB front squat 8 push-upsFront Squat (6x3@80% warm up as needed 20min T.C.)Home Alone (Time)Partner Wod Complete 5k row for time in teams of 2 1 partner works whale other partner runs 200 Share work and rest as desired until 5k is completedExtra comp snatch work(barbell cycling) (Weight)6 min EMOM 5 touch and go power snatches on the minute Goal is to complete them as fast as possible on each minute Use 70-75% Read More...

12 Days of Christmas

CrossFit Texarkana - CrossFitView Public Whiteboard12 Days of Christmas (Time)For time: 1 Clean & Jerk 185/125 lbs 2 Bar Muscle Ups 3 Handstand Push Ups 4 Turkish Get Ups 53/35 lbs 5 Box Jumps 30/24 lbs 6 Pistols 7 Pull Ups 8 Burpees 9 Toes to Bar 10 Wall Balls 20/14 lbs 11 KB Sumo Deadlift High Pulls 70/53 lbs 12 Thrusters 115/75 lbs *Perform movements in order of the song “12 Days of Chrsitmas.” 1 C&J……2 MU, 1 C&J…….3 HSPU, 2 MU, 1 C&J…etc *Scale and modify accordingly *45 Min Time Cap Read More...

Donner

CrossFit Texarkana - CrossFitView Public Whiteboard12-22-15 (No Measure)Rowling with a partner 5 rounds each if you are over or under 100 meters each round do that many burpees with a max of 5then Burgener warm up w/ PVC or bar (athlete choice)Snatch (7x3 high hang snatch try and work full snatch)you may add weight if you are comfortable otherwise work on techniqueDonner (AMRAP - Reps)3 rounds 90s each round 90s row calories 90s single unders 90s sit-ups *score with a smiley face or frown face :) :(EXTRA Read More...

Cupid

CrossFit Texarkana - CrossFitView Public Whiteboard12-21-15 (No Measure)2 rounds 30s jump rope(singles or doubles) 30s shuttle run (jogging) 30s KB front squats with pause 30s rest 5 min mobility wrists, hips, shouldersFront Squat (6x3- 70% across warm up as needed)Cupid (Time)for time 21-15-9 KB SWING Hang Clean 115/75 *7 burpee penalty for stopping to rest no resting in the hang position or on shouldersComp extra work Rowing (5 Rounds for time)5 rounds of 500m row rest 1 min between rounds row at 75% of max 500m pace to get 75% divide your PR Read More...

Comet

CrossFit Texarkana - CrossFitIf your in the morning classes you might want to bundle up for the running!!!View Public Whiteboard12-18-15 (No Measure)ROMWOD 250m row 2 rounds 3 pull-ups 6 push-ups 9 air squatsComet (AMRAP - Rounds and Reps)20 min AMRAP 400m run 2 rounds of Cindy 5 pull-ups 10 push-ups 15 air squats *score rounds and reps 400m run counts as 2 reps 200m as 1 repMidline madness (No Measure)5 sets of 10 hollow rocks 5 strict sit-ups or GHD 30 second plank hold Read More...

Vixen

CrossFit Texarkana - CrossFitView Public Whiteboard12-17-15 (No Measure)Lot trips Samson Spider-Man Gymnastics bear Over under High knees Butt kicks CariocaClean and Jerk (7x1 clean, 1 hang clean, 1 split jerk )squat cleans are preferred If your not comfortable with squat cleans start super light and try some squat cleansVixen (Time)5 rounds for time: 10 push press 115/75 10 HSPUMuscle-ups (Comp. extra work 2 max sets) Read More...

Prancer

CrossFit Texarkana - CrossFitView Public Whiteboard12-16-15 (No Measure)2 min of jump rope 2 rounds 8 scapular pulls 8 KB RDL 8 KB swingsPull-ups (3x10 same band as last week or body weight)Prancer (Time)For time: 25 cal row 25 wall ball 20/14 25 Toe to bar 25 DL 135/95 25 burpee box jump 24/20 25 DL 135/95 25 toe to bar 25 wall ball 20/14 25 cal row *25 minute time capMidline work (No Measure)5 rounds not for time 15s L-sit hold 10 Hollow rocks Read More...