Monthly Archives: March 2016

16.5 again April fools!!!

CrossFit Texarkana - CrossFitView Public Whiteboard4-1-16 (No Measure)Lot trips 3 rounds 5 KB OH lunge each side 6 scapular pulls 7 BurpeesGymnastics skill work (kipping) (No Measure)10 min to practice kipping pull-ups and or learnRun and Pull (Time)For time: 400m run 18 Chest to bar 400m run 15 chest to bar 400m run 12 chest to bar *200m penalty run for anytime you break the pull-ups RX+ Ring MUsExtra comp work(rowing) (Time)Rowing Conditioning 5x500m rowing 1 min rest between efforts record slowest time Read More...

Double Swing

CrossFit Texarkana - CrossFitView Public Whiteboard3-31-16 (No Measure)ROMWOD 2 rounds 35 double unders 10 KB deadlift 8 KB swings 6 KB front squatDeadlift (5x5 find 5RM 15 min CAP)Double Swing (Time)21 KB swings 53/35 42 double unders 15 KB swings 30 double unders 9 KB swings 18 double unders Read More...

Snatch and Jump

CrossFit Texarkana - CrossFitView Public Whiteboard3-30-16 (No Measure)Lot trips spiderman crawl gymnastic bear crawl over under samson high kneesx2 butt kicksx2 cariocaGymnastics strength (3x10)3x10 pull-ups as hard as possible (strict, band, weighted)Snatch and Jump (AMRAP - Rounds and Reps)8 min AMRAP 4 power snatches 115/75 8 box jumps 24/20 RX+ 155/105 30/24Cash Out3 min wall stretch 30 hollow rocksSnatch (10 min EMOM 3 pos. snatch) Read More...

Y2K

CrossFit Texarkana - CrossFitView Public Whiteboard3-29-16 (No Measure)250m row 3 rounds 5 strict press(empty barbell) 10 bent over rows 10 single leg RDLShoulder Press (1x5, 1x2, find 1RM)2k Row (Time)Max Effort 2k RowCash Outaccumulate 3 min in top of a push-up Read More...

Sit-Knee-Climb

CrossFit Texarkana - CrossFitView Public Whiteboard3-28-16 (No Measure)70 double unders 2 rounds samson stretch( 8 mat lengths) 8 scapular shrugs Spiderman( 8 mat lengths) 10 PVC pass throughs 10 air squatsBack Squat (3x10@50%)Sit-knee-Climb (Time)All for time: 3 rounds of 20 sit-ups 20 knees to elbows then 10 rope climbs *scale knees to elbows with knee ups *scale rope climbs with climb from back to standing 3 hanging knee ups from ropex2= 1 rope climbCash Out3x10 RDL w/ KB 3x10 back extensions 50 barbell or dumbell curls just becauseCompetitor Extra Work (1 3-position clean+ 1 Read More...

Saturday

AnnouncementsOpen gym at 9:30am No barbell class Christ is Risen WOD!!!CrossFit Texarkana - CrossFitView Public WhiteboardChrist is Risen (Time)Pain Read More...

16.5

AnnouncementsOpen gym at 9:30am No barbell class Christ is Risen WOD!!!CrossFit Texarkana - CrossFitView Public Whiteboard3-25-16 (No Measure)250m row 3 rounds 7 KB front squats 7 kb RDL 7 push-upsThruster (5x50% 3x60% 1x70% 1x75% 1x80%)CrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing BurpeesCrossFit Games Open 16.5 Scaled (Time)For Time: 21 Read More...

CrossFit Baseball

AnnouncementsFriday night lights again this week!!! We will start warming up at 5:30 and begin the first heat at 6pm. Afterwards we will go eat at Larrys Pizza!!! RSVP on the whiteboard!!!CrossFit Texarkana - CrossFitView Public Whiteboard3-24-16 (No Measure)ROMWOD 3 rounds 5 Medball cleans 5 burpees over medball 20 jumping jacksCrossFit Baseball (AMRAP - Reps)divide into 2 teams 14 min AMRAP start with 1 ball slam lunge 30' to 1st base 5 box jumps bear crawl 30' to 2nd base 5 box jumps crabwalk to 3rd base 5 box jumps inchworm 30' to Read More...

partner day

AnnouncementsFriday night lights again this week!!! We will start warming up at 5:30 and begin the first heat at 6pm. Afterwards we will go eat at Larrys Pizza!!! RSVP on the whiteboard!!!CrossFit Texarkana - CrossFitView Public Whiteboard3-23-16 (No Measure)250m row 3 rounds 10 PVC pass throughs 8 wall facing squats 6 strict toe to bar or knee up15 min gymnsastics skill work (record any notes or progress)pick a gymnastics skill and work on it MU's HSPU HS walk Kipping pull-ups also any drills that help these15 min partner Read More...

JT’s big birthday bash!!!

AnnouncementsFriday night lights again this week!!! We will start warming up at 5:30 and begin the first heat at 6pm. Afterwards we will go eat at Larrys Pizza!!! RSVP on the whiteboard!!!CrossFit Texarkana - CrossFitView Public Whiteboard3-22-16 (No Measure)lot trips spiderman samson over under gymnastics bear crawl high kneesx2 butt kicksx2 cariocaThruster (5 rounds 1 power clean+ 1 thruster )JT's big birthday bash (AMRAP - Rounds and Reps)16 min AMRAP 3 squat cleans 185/125 22 pull-ups 83 double unders 33 burpees *all numbers correlate to JTs big day and the movements Read More...