OPEN season

CrossFit Texarkana – CrossFit

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3-1-16 (No Measure)

42 DUs

Burgener warm-up

2 rounds (bar or PVC)

3 down and shrug

3 down and high pull (elbows high)

3 muscle snatch

3 snatch lands

3 OH squats

3 snacth balance

Power Snatch (9-7-5-3-3 ascending weight)

OPEN season (Time)

for time:

50 cal row

40 Wall ball 20/14

30 snatches 115/75

20 burpees

10 pull-ups

RX+

30 snatches 135/95

10 MU’s (rings)

Cash Out

find corners on box

wall stretch 3 min

OPEN to change

CrossFit Texarkana – CrossFit

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2-29-16 (No Measure)

41 DUs

3 rounds

5 4 point squats

6 KB swings

7 box jumps

5 min mobility shoulders, wrists, ankles

Overhead Squat (5-4-3-3-2 ascending weight)

OPEN to change (AMRAP – Rounds and Reps)

5 min AMRAP

10 KB clean and jerk 53/35

12 box jumps 24/20

1 min rest

4 min AMRAP

10 KB snatches 53/35

12 box jumps 24/20

1 min rest

3 min AMRAP

10 KB Swings 53/35

12 box jumps 24/20

*** on C&J and snatches you may do 5 with each arm then switch

you also do not have to touch the floor

** score total rounds and reps-start the next AMRAP where you left off of the previous one

Cash Out

tabata plank(top of push-up position)

sit-ups during rest

OPEN 16.1

Announcements

Gym will open at 8:30am
We will start the Workouts at 9:15am
Hope to see you all there!!!

CrossFit Texarkana – CrossFit Saturday open

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CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

16.1

Announcements

Gym will open at 8:30am
We will start the Workouts at 9:15am
Hope to see you all there!!!

CrossFit Texarkana – CrossFit

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Warm-up

250m row

3 rounds

6 KB OH lunge 3 each side

7 push-ups

8 air squats

16.1 (AMRAP – Rounds and Reps)

15 min AMRAP

OH lunge 10 steps 45/25

8 plate facing burpees-over plate

OH lunge 10 steps 45/25

8 chest to bar

*** scale chest to bar with jumping pull-ups

1 more day!!!

Announcements

Another great video about the OPEN and why you should participate!!!

http://youtu.be/D60vAMHv_-4

CrossFit Texarkana – CrossFit

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2-24-16 (No Measure)

250m row

spiderman crawl

samson

gymnastics bear

over under

carioca

high knees

butt kicks

Gymnastics kipping practice 2-24-16 (No Measure)

0-5 minute mark

pull-up

5-10 minute mark

HSPU

1 more day!!! (AMRAP – Reps)

20 min EMOM

1st-35 double unders

2nd- clean and jerk 115/75

3rd-20 sit-ups

4th-rest

RX+155/105

*score total clean and jerks

Cash Out

3×10 ab roll outs 95 pound bar

15s L-sit after each round(hanging)

Getting Closer

Announcements

Another great video about the OPEN and why you should participate!!!

http://youtu.be/D60vAMHv_-4

CrossFit Texarkana – CrossFit

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2-23-16 (No Measure)

37 DUs

3 rounds of Cindy

5 pull-ups

10 push-ups

15 air squats

Hang Snatch (6 rounds 1 Hang power snatch+1 hang full snatch)

Getting Closer (Time)

For time:

30 Cal row

25 toe to bar

20 cal row

15 toe to bar

10 cal row

5 toe to bar

*scale with knees to elbows or knee ups

Cash Out

tabata weighted plank hold

The Final Countdown

Announcements

Another great video about the OPEN and why you should participate!!!

http://youtu.be/D60vAMHv_-4

CrossFit Texarkana – CrossFit

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2-22-16 (No Measure)

36 DUs

PVC warm up

2 rounds

10 pass throughs (work hands closer together)

8 OH squats

6 snatch balance

Overhead Squat (5×3 from floor (clean or snatch bar))

The Final Countdown (Time)

For time:

50 Overhead squats 115/75

8 burpees for dropping

*if the bar comes out of the overhead position at all you do the burpee penalty(no resting at shoulder in front or back or in hang position)

scaling weights

95/65

75/55

65/45

Cash Out

750m row cool down

States that end in “Hampshire”

CrossFit Texarkana – CrossFit

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2-19-16 (No Measure)

35 DUs

Pizza boy warm-up 4 min

every time you drop your abmat do 5 air squats

Hand stand Stuff 2-19-16 (No Measure)

12 min EMOM

HS hold or HS walk

L-sit bar, boxes or rings

HSPU 3-6 reps hard as possible

States that end in “Hampshire” (Time)

For time:

800m run

5 rope climbs

400m run

3 rope climbs

200m run

1 rope climb

Comp extra work 2-19-16 (No Measure)

Muscle-up work/ bar or rings

Movies that start with the word JAWS

CrossFit Texarkana – CrossFit

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2-18-16 (No Measure)

ROM WOD

2 rounds

7 KB swings

7 KB front squats

7 burpees

Power Clean (10 min build to a heavy single)

Movies that start with the word JAWS (AMRAP – Rounds and Reps)

15 min AMRAP

5 power clean 155/105

10 toe to bar

15 Wall Ball 20/14

Cash Out

3×12 KB RDL

3×10 hollow rock

extra comp work 2-18-16 (Weight)

Split Jerk

work to heavy double