Monthly Archives: July 2016

8.1.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up 1 (No Measure)Lot Trips 3 rounds 5 Pullups 10 Pushups 15 squatsFront Squat (5@40%, 5@50%, 3@60%, 5@65%, 5@75%, 5+@85%)Temp: 4 count down, 2 count in the bottom8.1.16 (Time)10-1 Chest-2-Bars Sets must be unbroken.15 min time capCash Out3x20 Alt Situps and Plank Patty Cake with partner (R1, L1, R2, L2, etc)3 position snatch10 x 3 position Snatch @ 70% of 1rm high hang Rest as much as needed Read More...

7.29.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)300m Row 3 rounds with Barbell 4 RDLs 4 Hang Muscle Cleans 4 Front Squats 4 Strict Pressesgymnastics skill *kip pu (No Measure)5 Rounds With a partner 10 Kipping Swings While partner hangs from bar Russian Twist Plate Pass In a group of 5-10 in a line, pass a 15 pound plate from one end to the other while holding the Russian Twist position, down and back 5 times7.29.16 (Weight)20min EMOM 1 Squat Clean + 1 Thruster + Read More...

7.28.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD Lot Trips 3 Rounds 10 KB RDLs 8 KB Swings 6 Lunges7.28.16 (Time)5 Rounds 30 Double Unders 20 Pushups 10 Toe2Bar Rx+: 8 Rounds18min Time Cap You must complete 8 Rounds to Rx+ Double the Single Unders, Knee UpsCash Out2min Hold in Bottom of Goblet Squat Read More...

7.27.16

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)50 DUs Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaGymnastics strength3x10 HSPU (as dificult as possible) Shoulder Taps (10 ea shoulder)7.27.16 (AMRAP - Rounds and Reps)10 min AMRAP 3 Box Jumps 24/20 3 Wall Ball Shots 20/14 200m Run 6 Box Jumps 6 Wall Balls 200m Run 9 Box Jumps 9 Wall Balls 200m Run *continue adding 3 reps each round until time expiresNO STEP UPS run does not count in scoreCash Out8 Rounds :15 work :15 rest Alt Movements Table Top PlanksExtra comp snatch work(barbell cycling) (Weight)6 Read More...

7.26.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up (hams) (No Measure)300m Row 3 rounds 8 KB RDLs 8 step-ups each leg 8 pullups7.26.16 (AMRAP - Rounds and Reps)12 min AMRAP 2 Snatches 135/95 4 C2B 6 Bar Facing Burpees Rx+: 155/115, Muscle UpsBench Press (2x5@40%, 5x5@60%)Cash OutAccumulate 2mins in a hanging L-sitComp Extra *Core (Time)3 rounds 100m OH Double KB carry 53/35 30 GHD situps Read More...

7.25.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)300m Row Burpee broad jump Samson Gymnastic Bear crawl Spiderman Bunny hop 12' then sprint 2x High knee Skip down and back Pose running butt kicks *right leg down, left leg back7.25.16 (Time)With partner 10 Rounds 250m Row 200m Run Partner A rows while Partner B runs and switch each round. Partner A can not start the run until Partner B is ready to row and vice versa.Front Squat (2x5@40%, 5x5@60%)Cash OutTabata Weighted situpsMetcon (AMRAP - Reps)As many cleans as possible in Read More...

7.23.16

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardSnatch (8x1 @ 85%)Clean and Jerk (8x1 @ 85%) Read More...

ELLEN XVIII

CrossFit Texarkana - CrossFit Saturday openView Public WhiteboardMetcon (Time)7 Rounds 2 Snatches 135/95 3 C&Js 135/95 18 DUs Read More...

7.22.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)Lot trips 2 rounds Spiderman Lunges Samson Burpee Broad Jump Inchworm Crab walkGymnastics skill HSPU (No Measure)12 min EMOM :30sces work :30secs rest 1. Handstand hold 2. Tripod kick-outs 3. Handstand walk7.22.16 (Time)For Time: 300 Over Head Squats w/ a PVC pipe EMOM Starting at 3,2,1 Go: 3 Burpees20min Time Cap Read More...

7.21.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 300m Row 3 Rounds 10 KB RDLs 8 KB Swings 6 LungesWarm Up *ROMWOD (No Measure)ROMWOD 300m Row 3 Rounds 10 KB RDLs 8 KB Swings 6 Lunges7.21.16 (Time)30-20-10 Sumo Deadlift High Pull 75/55 Row for CaloriesSnatch Grip Deadlift (6x2)3 sets to warmup 3 working sets no more than 110% of 1rm snatch Read More...