Monthly Archives: June 2016

7.1.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)50 jumping jacks 2 rounds 10 KB Swings Spiderman 8 lunges Samson 6 burpeesCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScale with ring rows or a racked barbell, no bandsCashout Run (Time)6x100 meter sprints Rest with a 100 meter walk Record slowest runSplit Jerk (7x2 every 2 mins)From rack or blocks Read More...

6.30.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 300m Row 3 rounds 10 RDLs 8 Russian swings 6 pullupsDeadlift (3x5 warmup 3x1)3 attempts to find 1rmSA Throwdown WOD 2 (Weight)In 7 mins: Row 500 meters Find 1RM Clean & Jerk with remaining time Read More...

6.29.16

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)300 meter row Spiderman Samson Inchworm w/ pushup Over-Under High Knee Butt Kickers Cariocagymnastics practice (No Measure)12 minute EMOM 1. 4 Wall Walks 2. 8 Kippimg Swings 3. Rest6.30.16 (AMRAP - Rounds and Reps)20 min AMRAP with a partner: 48 ft sprint to KB 24 single-arm Alternating KB Power Snatches 53/35 48 ft Burpee Broad Jump to tag partner Rx+ 70/53each mat length counts as 1 repSnatch (7x2 TnG every 2 mins) Read More...

6.28.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Shoulders (No Measure)50 double unders 2 rounds 10 PVC pass throughs 8 OHS squats 6 burpeesSnatch Balance (4x5)6.29.16 (Time)60 Double Unders 30 ring dips 12 situps 60 double unders 24 ring dips 18 situps 60 double unders 18 ring dips 24 situps 60 double unders 12 ring dips 30 situps15 min time cap Every rep not completed adds 1 sec to final time *120 single undersCash OutTabata Hollow Body HoldsCompe extra work(gymnastics) (No Measure)4 rounds 5 pull-up 3 C2B 1 BMU rest 2 min between roundsAttempt to complete each round unbroken Read More...

6.27.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up 1 (No Measure)Lot Trips 4 rounds 10 KB SDLHP 10 KB ThrustersOverhead Squat (6x2)6.27.16 (Time)3 rounds 20 Hang Power Cleans 95/65 20 Front Squats 95/65Cash Out5 rounds 7 RDLs 7 hip extensionsClean (7x2 TnG every 2 mins) Read More...

6.24.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)Jog 1 lap For 20 yards: Burpee broad jump Samson Gymnastic Bear crawl Spiderman Bunny hop 10 yards sprint 10 down and back High knee Skip down and back Pose running butt kicks *right leg down, left leg back1-Mile Run (Time)Max Effort 1-Mile Run400m Run (Time)Max Effort 400m RunIf time permits Read More...

6.23.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 300m Row 3 rounds 10 RDLs 8 Russian swings 6 pushupsDeadlift (3x10)De-load: not looking for a 10 rep max6.23.16 (Time)3 rounds 15 Burpees 30 KB swings 53/35 Rx+: 70/53 Scale Option: 35/25Push Jerk (6x3)2 sets to warmup 4 sets at same weight Read More...

6.22.16

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit warm up 2 (No Measure)300 meter row 2 rounds 12 alt step-ups 10 situps 8 toe touches 6 hand walk-out with push upCrossFit warm up 2 (No Measure)300 meter row 2 rounds 12 alt step-ups 10 situps 8 toe touches 6 hand walk-out with push upPull-ups (5-4-3-2-1)As difficult as possible. Add weight if neededFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute Read More...

6.21.16

CrossFit Texarkana - CrossFitView Public Whiteboard ()CrossFit Warm Up #1 (No Measure)Lot trips 2 rounds 10 single-leg kb rdls (5 ea leg) 8 front rack kb lunges (4 ea leg) 6 kb strict press (3 ea arm)Snatch Balance (5x3)Ascending weight6.21.16 (AMRAP - Rounds and Reps)7min AMRAP 30 Double Unders 15 Thrusters 95/65 Scaling Option: 60 singles 75/55, 45/35Cash Out *Plank (Time)Max plank holdextra comp work (Time)4 rounds 30 GHD situps 15 Glute-Ham raises*not for time rest as needed Read More...

6.20.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Shoulders (No Measure)50 double unders 2 rounds 10 PVC pass throughs 8 OHS squats 6 pullups 4 T2BOverhead Squat (5x3)2 sets to warmup 3 sets at the same heavy weight6.20.16 (Time)21-15-9 HSPU C2BScaled option 1: HSPU with knees or feet on a box and pull-ups. Scaled option 2: Pike push-ups and banded pullups3 position snatch6 x 90s each 1 snatch from hips 1 snatch from above knee 1 snatch from floor *you may add weight no more than twenty pounds per round or less If you Read More...