Monthly Archives: August 2016

9.1.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 300m row 3 Rounds with barbell 10 single-leg RDLs 10 Front Squats 5 pullupsWarm-up10mins to work up to heavy Deadlifts for the WODDeads and Doubles (AMRAP - Reps)7 min AMRAP 7 deadlifts 275/185 40 double unders will have to go 2 heats in some classesDouble the SinglesCash Out3x10 Single -Arm KB OHS on ea armRuck Work20min Ruck with sack 30/20Susan G Komen 5k1/2 mile jog warm up 1 mile run @ 1 mile pace + 20 secs 1/2 mile Read More...

8.31.16

CrossFit Texarkana - CrossFitView Public WhiteboardBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dipgymnastics skills work (No Measure)4 Rounds :30s work :30s rest 1- HS hold (wall or freestanding) 2- Shoulder taps 3- Plank8.31.16 (Time)30/20 Cal Row 30 Snatches 95/65 30 Dips 30 Wallballs 20/14 This may be partitioned Rx+ 50 reps at every movement Read More...

8.30.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)Row 300m 3 Rounds 5 Pullups 10 Pushups 10 Situps 15 SquatsBack Squat (1 Rep Max)5@40%, 5@50%, 3@60%, 1@70%, 1@80^, 1@90%, 1@100+%8.30.16 (AMRAP - Rounds and Reps)10 min AMAP 20 Double Unders 10 T2B 5 C2BDouble Singles Scale: L-ups or Toes-to-KB, pullups or supine ring rowsCash Out50 GHD Situps 50 RDLsSusan G Komen 5k10 min Jog warm up 3x400m Run @ 1 mile pace 400m walk RI 10 min Jog cool downRuck Work15 min Ruck with Ruck sack 30/20 Read More...

8.29.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Shoulder (No Measure)50 DUs 3 rounds 10 Step-Ups 8 KB Swings 6 Burpee 4 PullupsShoulder Press (1 rep max)5@40%, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@100+% Continue until 1rm is found8.29.16 (Time)9 Rounds 2 Double KB Cleans 53/35 4 Double KB Thrusters 6 Double KB S2OH Rx+ 70/53Cash OutTabata Overhead Holds With PlateRuck 2.1 (Time)3 Rounds Max Reps Strict Pullups 10 Lunges each LegRest as needed then Tabata Plank on handsRick 2.1. (Distance)Max Distance Run in 15 mins Read More...

8.26.16

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 backgymnastics pullup skill (No Measure)15 mins Rope Climb Technique For those that feel they are effecient: 5x5 foot L-sit Rope Climbsgymnastics pullup skill (No Measure)15 mins Rope Climb Technique For those that feel they are effecient: 5x5 foot L-sit Rope Climbs8.26.16 (Time)1km row 800m runRuck Work.5 (Time)Sandbag shoulder to Read More...

8.25.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 4 Rounds 250m row Gymnastic Bear Crawl 10 KB RDLs 10 KB SDLHP Inch Worm (no pushup)Deadlift (5@40%, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@100+%)Continue with 1 rep until max is found*Time permitting (Time)3 rounds 25 wallballs 20/14 50 LungesCash Out30 TTBRuck Work.4 (Time)4x400m run Rest 90secsSusan G Komen Tempo (Time)Run 1 mile at 5k pace Read More...

8.24.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up 1 (No Measure)300 meter row 3 rds 12 kb swings 10 OH KB lunges8.24.16 (AMRAP - Rounds and Reps)20mins w/ a partner Calorie row 20/15 20 Pistols (R1, L2, R3, etc) 20 hang cleans 75/55Partner A will complete 1 full rd while Partner B restsCash Out *Plank (Time)Tabata Plank Tabata Hollow Body Holds3 position snatch5 Rounds 1 high hang snatch + 1 low hang snatch + 1 full snatch @90% of 1rm high hang Rest as much as neededRuck Work.3 (No Read More...

8.23.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Shoulder (No Measure)50 DUs 3 rounds 10 Step-Ups 8 KB Swings 6 Burpee Broad Jumpsgymnastic strength HSPU (No Measure)12 min EMOM 1. 3-5 HSPUs as difficult as possible (deficit) 2. Transition planks forearm to straight arm 3. 3-5 Dips as difficult as possible (Tempo: 4 cunt down, 4 count in bottom, 4 count up) 4. rest8.23.16 (Time)21-15-9 Strict Pushups Box Jumps 24/20 -Rest 2mins- 30 Burpee Box Jump Overs Rx+ weighted vest 20/15no step-upsCash Out100 Russian TwistsRuck Work.2 (Time)3 rounds Bear crawl 50m with ruck sack Read More...

8.22.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up CnJ (No Measure)Lot Trips 3 rounds with Barbell 4 RDLs 4 Hang Muscle Cleans 4 Front Squats 4 Strict PressesFront Squat (Tempo: 4 count down, 2 count at bottom)5@40%, 5@50%, 3x8@60%8.22.16 (Time)8 Rounds 5 Front Squats 95/75 10 Deadlifts 95/75 100m RunFRONT SQUATS ARE FROM THE FLOOR. SQUAT CLEAN COUNTSCash Out *heavy bracing (No Measure)Accumulate 2 mins holding 2 KBs Overhead3 position clean and jerk5 Rounds 1 high hang clean+ 1 low hang clean + 1 full clean + 1 Split Jerk Read More...

Barbell class

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