Monthly Archives: January 2016

DT

CrossFit Texarkana - CrossFitView Public Whiteboard2-1-16 (No Measure)21 DUs 3 rounds (bar) 5 front squat 5 down and shrug 5 press 5 good morning 5 min mobility (coaches choice) shoulders, low back, hamstringsBack Squat (4x4@60% across 2 count down fast on up)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click herescaling options A 135/85 B 115/65 C 95/55Cash Outtabata Read More...

Shuttle Cindy

AnnouncementsBorder City Barbell at 9am Open Gym at 10:15am The 2016 CrossFit Games Open is right around the corner!!! Visit games.crossfit.com to sign up!!! https://youtu.be/V1VxwVEH-MECrossFit Texarkana - CrossFitView Public Whiteboard1-29-16 (No Measure)20 DUs spiderman crawl samson inch worm over under high knee butt kick cariocaGymnastics skill work/ strength (No Measure)10 minutes gymnastics skill work pick a gymnastics skill and practice go for a PR or try something you have never done beforeShuttle Cindy (AMRAP - Rounds and Reps)20 minute Partner AMRAP 100m run 1 round of cindy 100m run 2 rounds of cindy 100m run 3 Read More...

Cleaning Day

AnnouncementsHey girls, it's CrossFit Girls' night out Thursday, January 28th! Dinner at the new Italian restaurant, Verona's. It's downtown at 212 E.Broad St. Let's meet at 6! See you there! Just sign up on the whiteboard at the box so we will have an approximate number. The 2016 CrossFit Games Open is right around the corner!!! Visit games.crossfit.com to sign up!!! https://youtu.be/V1VxwVEH-MECrossFit Texarkana - CrossFitView Public Whiteboard1-28-16 (No Measure)ROM WOD 19 DUs 2 rounds of Cindy 5 power cleans 10 Read More...

Recovery WOD

AnnouncementsHey girls, it's CrossFit Girls' night out Thursday, January 28th! Dinner at the new Italian restaurant, Verona's. It's downtown at 212 E.Broad St. Let's meet at 6! See you there! Just sign up on the whiteboard at the box so we will have an approximate number. The 2016 CrossFit Games Open is right around the corner!!! Visit games.crossfit.com to sign up!!! https://youtu.be/V1VxwVEH-MECrossFit Texarkana - CrossFitView Public Whiteboard1-27-16 (No Measure)18 DUs 3 min clock gymnastics bear samson stretch duck walks Read More...

15.five

AnnouncementsHey girls, it's CrossFit Girls' night out Thursday, January 28th! Dinner at the new Italian restaurant, Verona's. It's downtown at 212 E.Broad St. Let's meet at 6! See you there! Just sign up on the whiteboard at the box so we will have an approximate number. The 2016 CrossFit Games Open is right around the corner!!! Visit games.crossfit.com to sign up!!! https://youtu.be/V1VxwVEH-MECrossFit Texarkana - CrossFitView Public Whiteboard1-26-16 (No Measure)17 DUs 3 min clock 2 Rds 10 PVC pass Read More...

Soap on a Rope

AnnouncementsHey girls, it's CrossFit Girls' night out Thursday, January 28th! Dinner at the new Italian restaurant, Verona's. It's downtown at 212 E.Broad St. Let's meet at 6! See you there! Just sign up on the whiteboard at the box so we will have an approximate number. The 2016 CrossFit Games Open is right around the corner!!! Visit games.crossfit.com to sign up!!! https://youtu.be/V1VxwVEH-MECrossFit Texarkana - CrossFitView Public Whiteboard1-25-16 (No Measure)16 DUs 3 min clock 3 rds 5 scapular shrugs/shrimp 7 Read More...

Incredible Jerks

AnnouncementsBorder City Barbell at 9am Open Gym at 10:15am The 2016 CrossFit Games Open is right around the corner!!! Visit games.crossfit.com to sign up!!! https://youtu.be/V1VxwVEH-MECrossFit Texarkana - CrossFitView Public Whiteboard1-22-16 (No Measure)15 DUs 5 min clock bar 8 front squat 8 Push press 8 single leg RDL (4 each leg)pull-up and dip strength (No Measure)4x4 pull-ups 4x4 dips try and make this the hardest version possible for yourself If you have never done a pull-up go for it!!!Incredible Jerks (AMRAP - Reps)5 min AMRAP squat clean 115/65 jerk 115/65 rest 2 min 2 Read More...

CF Baseline

CrossFit Texarkana - CrossFitView Public Whiteboard1-21-16 (No Measure)ROM WOD 14 DUs 3min clock 2 rounds 5 hang high pulls 5 hang squat clean 5 split jerkClean and Jerk (5x3 touch and go RAMP UP weight)CrossFit Baseline (Time)500m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups meant to be fast scale accordinglySnatch Balance (Extra comp work Build to heavy single) Read More...

Keep on moving

CrossFit Texarkana - CrossFitView Public Whiteboard1-20-16 (No Measure)13 DUs 3min clock mat trips spiderman crawl samson over under gymnastics bear crawl high knees butt kicks cariocaGymnastic MU skill/strength (No Measure)4x1 min each 40s work 20s rest MU transition or MU (transition on box or rings) Strict toe to bar or strict knee raises L-sit- top of dip (on box or rings) Complete all four rounds at one station before rotating to the nextKeep on Moving (AMRAP - Reps)3 rounds 1 min each row (cal) box jump overs KB wall ball to swing 35/26Cash Outtabata Read More...

Double Burp

CrossFit Texarkana - CrossFitView Public Whiteboard1-19-16 (No Measure)12 DU's 3 min clock 5 min clock 5 hang snatch pull 5 hang snatch 5 OH squats 5 burpees over barPower Snatch (6x2 touch and go RAMP UP weight)Double Burp (AMRAP - Reps)Partner WOD 4x2min each (8 rounds total) 50 DUs burpees with remaining time 1 partner works while other rests score total burpeesCash Out3x10 KB RDL 3x10 Hollow RockExtra comp work (Weight)5,4,2,1,1,1 deadlift ramp up weight 3 high box jumps score heaviest deadlift Read More...