Monthly Archives: February 2016

OPEN season

CrossFit Texarkana - CrossFitView Public Whiteboard3-1-16 (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 balancePower 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 Outfind corners on box wall stretch 3 min Read More...

OPEN to change

CrossFit Texarkana - CrossFitView Public Whiteboard2-29-16 (No Measure)41 DUs 3 rounds 5 4 point squats 6 KB swings 7 box jumps 5 min mobility shoulders, wrists, anklesOverhead 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 Read More...

OPEN 16.1

AnnouncementsGym will open at 8:30am We will start the Workouts at 9:15am Hope to see you all there!!!CrossFit Texarkana - CrossFit Saturday openView Public WhiteboardCrossFit 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 repCrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Read More...

16.1

AnnouncementsGym will open at 8:30am We will start the Workouts at 9:15am Hope to see you all there!!!CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up250m row 3 rounds 6 KB OH lunge 3 each side 7 push-ups 8 air squats16.1 (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 Read More...

It is time!!!

AnnouncementsAnother great video about the OPEN and why you should participate!!! http://youtu.be/D60vAMHv_-4CrossFit Texarkana - CrossFitView Public Whiteboard2-25-16 (No Measure)ROMWOD 39 DUs 15-10-5 jumping jacks mt climbers russian swingsIt is Time!!! (Time)21-15-9 KB swings 53/35 400m runMobilityfind corners 3-5 minutes wall stretch 3-5 minutes Read More...

1 more day!!!

AnnouncementsAnother great video about the OPEN and why you should participate!!! http://youtu.be/D60vAMHv_-4CrossFit Texarkana - CrossFitView Public Whiteboard2-24-16 (No Measure)250m row spiderman crawl samson gymnastics bear over under carioca high knees butt kicksGymnastics kipping practice 2-24-16 (No Measure)0-5 minute mark pull-up 5-10 minute mark HSPU1 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 jerksCash Out3x10 ab roll outs 95 pound bar 15s L-sit after each round(hanging) Read More...

Getting Closer

AnnouncementsAnother great video about the OPEN and why you should participate!!! http://youtu.be/D60vAMHv_-4CrossFit Texarkana - CrossFitView Public Whiteboard2-23-16 (No Measure)37 DUs 3 rounds of Cindy 5 pull-ups 10 push-ups 15 air squatsHang 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 upsCash Outtabata weighted plank hold Read More...

The Final Countdown

AnnouncementsAnother great video about the OPEN and why you should participate!!! http://youtu.be/D60vAMHv_-4CrossFit Texarkana - CrossFitView Public Whiteboard2-22-16 (No Measure)36 DUs PVC warm up 2 rounds 10 pass throughs (work hands closer together) 8 OH squats 6 snatch balanceOverhead Squat (5x3 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 65/45Cash Out750m row Read More...

States that end in “Hampshire”

CrossFit Texarkana - CrossFitView Public Whiteboard2-19-16 (No Measure)35 DUs Pizza boy warm-up 4 min every time you drop your abmat do 5 air squatsHand 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 possibleStates that end in "Hampshire" (Time)For time: 800m run 5 rope climbs 400m run 3 rope climbs 200m run 1 rope climbComp extra work 2-19-16 (No Measure)Muscle-up work/ bar or rings Read More...

Movies that start with the word JAWS

CrossFit Texarkana - CrossFitView Public Whiteboard2-18-16 (No Measure)ROM WOD 2 rounds 7 KB swings 7 KB front squats 7 burpeesPower 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 20/14Cash Out3x12 KB RDL 3x10 hollow rockextra comp work 2-18-16 (Weight)Split Jerk work to heavy double Read More...