Half Nate

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

300m row

3 rounds

5 scapular shrugs

7 push-ups

9 air squats

gymnastics skill work (No Measure)

5 min EMOM

1 muscle up or 1 Bar MU or 1 transition w/ dip or 2 chest to bar 2 dips

5 min EMOM

2 HSPU or box HSPU

can pratice kicking uo to wall and lowering slowly

Half Nate (AMRAP – Rounds and Reps)

10 min AMRAP

4 C2B

8 push-ups

12 KB swings 53/35

RX+

2 RMUs

4 HSPU

8 KB swings 70/53

*scale appropriately

comp extra work (No Measure)

5×30 meter sled pull

30m sprint immediately after each sled pull

Lift and Run

Announcements

I would appreciate all of the support possible on June 4th for Murph!!! We are doing a fundrasier for the track teams that won state!!! It will also most likely be my last soiree at CrossFit Texarkana!!!

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

lot trips

3 rounds w/barbell

clean grip

5 down and shrug

5 high pull

5 hang squat cleans

5 split jerks

Clean and Jerk (10 min to build to a heavy single)

Lift and Run (Time)

3 rounds for time:

21 G2OH 95/65

400m run

Cash Out

21-15-9

GHD sit-ups

KB RDL

Murph

Announcements

I would appreciate all of the support possible on June 4th for Murph!!! We are doing a fundrasier for the track teams that won state!!! It will also most likely be my last soiree at CrossFit Texarkana!!!

CrossFit Texarkana – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Kettlebell Swings

Announcements

I would appreciate all of the support possible on June 4th for Murph!!! We are doing a fundrasier for the track teams that won state!!! It will also most likely be my last soiree at CrossFit Texarkana!!!

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

300m row

spiderman

gymnastic bear crawl

samson

over under

high knees

butt kicks

carioca

gymnastics practice (No Measure)

12 minutes to pratice HSPU

HS walks

or any progressions to build on these movements

Kettlebell Swings (Time)

150 KB swings for time 70/53

4 burpees EMOM

*start with 4 burpees

**scale appropriately

Cash Out

easy 500m row

find corners

Partner RAP

Announcements

I would appreciate all of the support possible on June 4th for Murph!!! We are doing a fundrasier for the track teams that won state!!! It will also most likely be my last soiree at CrossFit Texarkana!!!

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

ROMWOD

lot trips

3 rounds

5 hanging knee up

5 air squats

5 shrimp/scapular pulls

Deadlift (3×5@ 65%, 75%, 85%)

Partner RAP (AMRAP – Rounds and Reps)

9 min AMRAP w/ Partner

21 DUs

15 push-ups

9 toe to bar

share work as needed

One leg at a time

Announcements

I would appreciate all of the support possible on June 4th for Murph!!! We are doing a fundrasier for the track teams that won state!!! It will also most likely be my last soiree at CrossFit Texarkana!!!

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

50 DUs

3 rounds

15 Jumping jacks

10 med ball cleans

5 burpee over medball

Gymnastics strength (No Measure)

3×7 strict pull-ups or as hard as possible

3×7 MU transitions(on box or low rings

One leg at a time (Time)

For time:

1000m row buy in

3 rounds

30 sit-ups

20 pistols

10 power cleans 135/95

RX+ 4 rounds

Comp extra work(clean) (Weight)

work to heavy single in squat clean in 10 min

Comp extra work (jerk) (Weight)

work to heavy single split jerk in 10 min

20 something

Announcements

I would appreciate all of the support possible on June 4th for Murph!!! We are doing a fundrasier for the track teams that won state!!! It will also most likely be my last soiree at CrossFit Texarkana!!!

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

300m row

2 rounds

5 down and shrug

5 down and high pull

5 power snatch

5 OH squats

Shoulder Press (5@40% 3@60% 2@80% 1-1-1-1)

20 something (AMRAP – Reps)

10 min AMRAP

20 power snatches 95/65

20 burpee box jumps 24/20

20 OH squats 95/65

20 burpee box jumps 24/20

RX+ 135/95

Cash Out

50 weighted sit-ups

25 hollow rock

Get your run on!!!

CrossFit Texarkana – CrossFit

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5-23-16 (No Measure)

lot trips

3 rounds

8 KB front squats

8 russian swings

8 push-ups

Back Squat (5@40% 4@60% 2@80% 1-1-1-1)

RUN (Time)

For time:

800m run

rest 3 minutes

4x200m rest 1 min after each

rest 3 min after set

800m run

record total time

Cash Out

25 hip extensions

25 KB RDL

Comp Extra work(snatch) (Weight)

find 1RM snatch

power or full

10 min CAP

2x the AMRAP

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

Lot trips

3 rounds

10 alt box step ups

10 russian swings

10 knee raises

Gymnastics strength work(5-20-16) (No Measure)

3×8 strict pull-ups

3×8 dips

scale up or down as needed

2x the AMRAP (AMRAP – Reps)

6 min AMRAP

6 KB swings 70/53

6 toe to bar

2 min rest

4 min AMRAP

hand release burpees

your score will be total reps between both AMRAPS

Cash Out

2×200 meter farmers carry

use heavy KB

Comp extra work(conditioning) (Time)

6x200m sprints 2 min rest

about 80-85% effort on sprints

record slowest time