9.1.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *ROMWOD (No Measure)

ROMWOD

300m row

3 Rounds with barbell

10 single-leg RDLs

10 Front Squats

5 pullups

Warm-up

10mins to work up to heavy Deadlifts for the WOD

Deads and Doubles (AMRAP – Reps)

7 min AMRAP

7 deadlifts 275/185

40 double unders

will have to go 2 heats in some classes
Double the Singles

Cash Out

3×10 Single -Arm KB OHS on ea arm

Ruck Work

20min Ruck with sack 30/20

Susan G Komen 5k

1/2 mile jog warm up

1 mile run @ 1 mile pace + 20 secs

1/2 mile jog cool down

8.31.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Burgener 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 dip

gymnastics skills work (No Measure)

4 Rounds

:30s work :30s rest

1- HS hold (wall or freestanding)

2- Shoulder taps

3- Plank

8.31.16 (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 (F: 35 Cal Row)
18min Cap

Every remaining rep adds 1s to total time

Cash Out

3x Max Effort L-sit on parallettes

Ruck Work

For time

1 mile run

8.30.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Gymnastics (No Measure)

Row 300m

3 Rounds

5 Pullups

10 Pushups

10 Situps

15 Squats

Back 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 C2B
Double Singles

Scale: L-ups or Toes-to-KB, pullups or supine ring rows

Cash Out

50 GHD Situps

50 RDLs

Susan G Komen 5k

10 min Jog warm up

3x400m Run @ 1 mile pace

400m walk RI

10 min Jog cool down

Ruck Work

15 min Ruck with Ruck sack 30/20

8.29.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Shoulder (No Measure)

50 DUs

3 rounds

10 Step-Ups

8 KB Swings

6 Burpee

4 Pullups

Shoulder Press (1 rep max)

5@40%, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@100+%

Continue until 1rm is found

8.29.16 (Time)

9 Rounds

2 Double KB Cleans 53/35

4 Double KB Thrusters

6 Double KB S2OH

Rx+ 70/53

Cash Out

Tabata Overhead Holds With Plate

Ruck 2.1 (Time)

3 Rounds

Max Reps Strict Pullups

10 Lunges each Leg
Rest as needed then

Tabata Plank on hands

Rick 2.1. (Distance)

Max Distance Run in 15 mins

8.26.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm 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 back

gymnastics pullup skill (No Measure)

15 mins Rope Climb Technique

For those that feel they are effecient: 5×5 foot L-sit Rope Climbs

gymnastics pullup skill (No Measure)

15 mins Rope Climb Technique

For those that feel they are effecient: 5×5 foot L-sit Rope Climbs

8.26.16 (Time)

1km row

800m run

Ruck Work.5 (Time)

Sandbag shoulder to shoulder

males 80 reps

Females 60 reps

(Each time the bag passes overhead equals 1 rep)

5 burpees every time you rest or drop the sandbag

Susan G Komen Distance (Time)

Today is a rest day

Saturdays will be distance:

2 miles at 5k pace + 30secs

8.25.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm 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 Lunges

Cash Out

30 TTB

Ruck Work.4 (Time)

4x400m run

Rest 90secs

Susan G Komen Tempo (Time)

Run 1 mile at 5k pace

8.24.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up 1 (No Measure)

300 meter row

3 rds

12 kb swings

10 OH KB lunges

8.24.16 (AMRAP – Rounds and Reps)

20mins w/ a partner

Calorie row 20/15

20 Pistols (R1, L2, R3, etc)

20 hang cleans 75/55
Partner A will complete 1 full rd while Partner B rests

Cash Out *Plank (Time)

Tabata Plank

Tabata Hollow Body Holds

3 position snatch

5 Rounds

1 high hang snatch + 1 low hang snatch + 1 full snatch @90% of 1rm high hang

Rest as much as needed

Ruck Work.3 (No Measure)

Ruck 800m with sack 30/20

8.23.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Shoulder (No Measure)

50 DUs

3 rounds

10 Step-Ups

8 KB Swings

6 Burpee Broad Jumps

gymnastic 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. rest

8.23.16 (Time)

21-15-9

Strict Pushups

Box Jumps 24/20

-Rest 2mins-

30 Burpee Box Jump Overs

Rx+ weighted vest 20/15
no step-ups

Cash Out

100 Russian Twists

Ruck Work.2 (Time)

3 rounds

Bear crawl 50m with ruck sack 30/20

10 squats

Susan G Komen sprints (No Measure)

6x200m sprints @ 1 mile pace

(Divide your fastest mile by 8)

Rest with a 200m walk between sets

Keep splits within 2 or 3 secs

8.22.16

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up CnJ (No Measure)

Lot Trips

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

Front Squat (Tempo: 4 count down, 2 count at bottom)

5@40%, 5@50%, 3×8@60%

8.22.16 (Time)

8 Rounds

5 Front Squats 95/75

10 Deadlifts 95/75

100m Run
FRONT SQUATS ARE FROM THE FLOOR. SQUAT CLEAN COUNTS

Cash Out *heavy bracing (No Measure)

Accumulate 2 mins holding 2 KBs Overhead

3 position clean and jerk

5 Rounds

1 high hang clean+ 1 low hang clean + 1 full clean + 1 Split Jerk @90% of 1rm high hang clean

Rest as needed

Ruck Work (No Measure)

AFPT

2min max pushups

2min rest

2min max situps

2min rest

1 mile run