Monthly Archives: May 2016

Half Nate

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)300m row 3 rounds 5 scapular shrugs 7 push-ups 9 air squatsgymnastics 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 slowlyHalf 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 appropriatelycomp extra work (No Measure)5x30 meter sled pull 30m Read More...

Lift and Run

AnnouncementsI 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 - CrossFitView Public WhiteboardWarm-up (No Measure)lot trips 3 rounds w/barbell clean grip 5 down and shrug 5 high pull 5 hang squat cleans 5 split jerksClean and Jerk (10 min to build to a heavy single)Lift and Run (Time)3 rounds for time: 21 G2OH 95/65 400m runCash Out21-15-9 GHD sit-ups KB Read More...

Murph

AnnouncementsI 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 - CrossFitView Public WhiteboardMurph (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 Read More...

Kettlebell Swings

AnnouncementsI 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 - CrossFitView Public WhiteboardWarm-up (No Measure)300m row spiderman gymnastic bear crawl samson over under high knees butt kicks cariocagymnastics practice (No Measure)12 minutes to pratice HSPU HS walks or any progressions to build on these movementsKettlebell Swings (Time)150 KB swings for time 70/53 4 burpees EMOM *start with 4 burpees **scale appropriatelyCash Outeasy Read More...

Partner RAP

AnnouncementsI 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 - CrossFitView Public WhiteboardWarm-up (No Measure)ROMWOD lot trips 3 rounds 5 hanging knee up 5 air squats 5 shrimp/scapular pullsDeadlift (3x5@ 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 Read More...

One leg at a time

AnnouncementsI 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 - CrossFitView Public WhiteboardWarm-up (No Measure)50 DUs 3 rounds 15 Jumping jacks 10 med ball cleans 5 burpee over medballGymnastics strength (No Measure)3x7 strict pull-ups or as hard as possible 3x7 MU transitions(on box or low ringsOne leg at a time (Time)For time: 1000m row buy in 3 Read More...

20 something

AnnouncementsI 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 - CrossFitView Public WhiteboardWarm-up (No Measure)300m row 2 rounds 5 down and shrug 5 down and high pull 5 power snatch 5 OH squatsShoulder 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 Read More...

Get your run on!!!

CrossFit Texarkana - CrossFitView Public Whiteboard5-23-16 (No Measure)lot trips 3 rounds 8 KB front squats 8 russian swings 8 push-upsBack 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 timeCash Out25 hip extensions 25 KB RDLComp Extra work(snatch) (Weight)find 1RM snatch power or full 10 min CAP Read More...

2x the AMRAP

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)Lot trips 3 rounds 10 alt box step ups 10 russian swings 10 knee raisesGymnastics strength work(5-20-16) (No Measure)3x8 strict pull-ups 3x8 dips scale up or down as needed2x 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 AMRAPSCash Out2x200 meter farmers carry use heavy KBComp extra work(conditioning) (Time)6x200m sprints 2 min rest about 80-85% effort on sprints record slowest time Read More...

Recovery WOD

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)ROM WOD 300 meter row 2 rounds 10 PVC pass throughs 8 slow over head squats 6 burpeeDeadlift (5@40% 5@50% 3@60%5@75% 3@85% 1+@95%)Recovery WOD (No Measure)not for time or score 1000m row 100 jumping jacks 100 sit-ups Read More...