Monthly Archives: April 2016

Jerk

CrossFit Texarkana - Border City Barbell ClubView Public Whiteboard Read More...

Double Push

CrossFit Texarkana - CrossFitView Public Whiteboard4-29-16 (No Measure)2 rounds 30 double unders 7 push -ups 7 KB thrusterGymnastics strength 4-29-16 (No Measure)pull-ups 3x8 as hard as possible Dips 3x8 as hard as possibleDouble Push (AMRAP - Reps)8 min AMRAP 3 Hand release push-ups 30 double unders 6 HRPU 30 DUs 9 HRPU 30 DUs add 3 HRPU per round RX+ HSPUCash Out6x200 m run 90s rest after each run make these pretty fast Read More...

Hang and run

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)ROM WOD Lot trips 2 rounds 10 KB RDL 8 KB swings 6 air squatsDeadlift (2x20 40-60%)not to crazy with the weightHang and Run (Time)21 hang power clean 95/65 200m run 15 hang power clean 95/65 200 m run 9 hang power clean 95/65 200 m run RX+ 135/95 10 minute time cap Read More...

50% chance

CrossFit Texarkana - CrossFitView Public Whiteboard4-27-16 (No Measure)50 doubles unders 50 jumping jacks 50 mt. climbersGymnastics skill work (No Measure)12 min EMOM 1-4-6 HSPU 2- Hollow rock 3- HS walk or HS hold 4- rest make each movement as hard as possible or just simply perform the progressions50% chance (Time)For time: 50 Cal row 50 Wall Ball 20/14 50 burpee box jump 24/20Cash Outroll out quads, hamstrings, calvesComp extra work (clean and jerk) 4-27-16 (Weight)Build to a heavy set of 3 position clean+ 1 jerk Read More...

Helen

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)250 meter row 3 rounds 5 scapular shrugs 7 push-ups 9 lungesShoulder Press (2x20 40-60%)something you know you can get!!!Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsscale appropriatelyCash Out50 sit-ups strict 50 hip extensions Read More...

Grace!!!

CrossFit Texarkana - CrossFitView Public Whiteboard4-25-16 (No Measure)Lot trips 2 rounds 10 KB clean and jerks 5 each side 10 KB front squatsBack Squat (2x20 40-60%)don't go crazy with the weight this is a de-load week, work on depth and timing at the bottomGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#do not put the bar down, do as many unbroken on the first set as possible do not game this WOD ***7 min time CAPAmanda (Time)9-7-5 Muscle-ups Snatch, Read More...

Drop down Flip it and Reverse it!!!

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit warm up 2 (No Measure)Lot trips 2 rounds 10 OH squat (pvc) 5 pass throughs 5 box jumps 20 second Samson stretch(each side) 10 situps 20 second elbow to arches (each side) 25 singlesDrop down Flip it and Reverse it!!! (Time)21-15-9 Wall ball shots 20/14 Toes to bar rest 3 min 9-15-21 Front squat 95/65 Wall ball sit ups 20/14record total time including rest on Wall Ball sit-ups touch ball to ground behind head and to floor between feetCash Outbanded shoulder mobility lacrosse ball shoulder mobility 2 min each sideComp Read More...

LIFT HEAVY STUFF!!!

CrossFit Texarkana - CrossFitView Public Whiteboard4-21-16 (No Measure)ROMWOD 5 min running clock 50 double unders then 10 KB RDL 10 4 point squats until time endsDeadlift (5@40% 5@50% 3@60% 5@75% 3@85% 1+@95% )7 min AMRAP (AMRAP - Rounds and Reps)25 double unders 7 hang snatches 95/65 Read More...

Jackie!!!

CrossFit Texarkana - CrossFitView Public Whiteboard8-27-15 (No Measure)lot trips 3 rounds 6 kb snatches 6 burpees 6 kb thrustersJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsCash OutTabata plank hold w/ plate 25/15#Clean and Jerk (Extra Comp work 3x2@70% 2x1@80%) Read More...

Get Up!!!

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit warm-up #5 (No Measure)Lot Trips Carioca Spiderman Samson Over Under Foot Crossovers 2 rounds 5 situps 5 box jumpsShoulder Press (5@40% 5@50% 3@60% 5@75% 3@85% 1@95%)Get Up!!! (Time)For time: 400m run 50 situps 40 box jumps 24/20 30 situps 20 box jumps 24/20 10 situps 400m runCash Out2x30 seconds hold bottom of dip 2x30 seconds hold top of dip 2x10 ring dips (hold L-sit in top of dip for difficulty) ()Weightlifting Read More...