Monthly Archives: September 2016

9.30.16

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 dipSkill WorkWork on a goal for 15mins9.30.16 (AMRAP - Reps)Death By Power Snatch 75/55Cash Out4x100 Front Rack Carry Read More...

9.29.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD Junkyard dogDeadlift (5@40%, 6@50%, 7@60%, 3x5@70%)9.29.16 (Time)500 Single Unders 5 Air Squats EMOM At 3, 2, 1, Go begin the WOD with 5 squats Rx+ 500 DUs15 min Cap Add remaining reps to timeCash Out6x5 OH KB Squats each side Read More...

9.28.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up (hams) (No Measure)For 6 mins 100m jog 15 squats 10 Alt KB SnatchesSkill Work15mins work on a goal9.28.16 (Time)8 rounds 3 Hang Power Cleans 115/85 3 Front Squats 115/85 3 Ring Dips 100m Run Rx+ 155/110Cash Out8 rounds 30s work 30s rest PlankHigh-Hang Clean (8x1 high hang power clean+1 low hang power clean)Heavier than last weekPush Jerk (8x2 pause push jerks +1 split jerk)Heavier than last weekRuck Work45 mins ruck without sack 30mins stretch and foam roll Read More...

9.27.16

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 PressesShoulder Press (5@40%, 6@50%, 7@60%, 3x5@70%)Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsCash Out30 strict T2BsRuck Work30min AMRAP Ruck 400m with sack 30/20 Without sack 5 strict pullups 10 push-ups 15 step ups 24/20 Read More...

9.26.16

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 backBack Squat (5@40%, 6@50%, 7@60%, 3x5@70%)Run Forrest run (Time)200m run 400m run 800m run 800m run 400m run 200m run rest time is 1:1 if it takes you 1:03 to run the 200 then rest for 1:03 then run 400 and so onCash OutAccumulate 3 mins Double OH KB HoldHigh-Hang Snatch (8x1 high Read More...

9.23.16

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)Lot trips Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaSkill WorkWork on a goal for 15minMetcon (AMRAP - Reps)15min EMOM 3 Burpee Box Jumps 24/20Cash Out6x100 KB Farmers CarryRuck Work (No Measure)AFPT 2min max pushups 2min rest 2min max situps 2min rest 1 mile run ME Read More...

9.22.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD Junkyard dogDeadlift (5@40%, 5@50%, 3@60%, 5@75%, 3@85%, 1+@95%)Gummy Bears (Time)For time: 21-15-9 cal rowing Deadlift 155/105Cash Out4x5 KB windmills each armRuck WorkRun, Bike, or Swim for 20mins Read More...

9.21.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)Lot trips 3 Rounds 5 Pullups 10 Pushups 10 Situps 15 SquatsSkill Work15 mins to work on a goal9.21.16 (Time)4 Rounds 200m Run 15 Stationary OH Lunge 45/25 (R1, L2) 10 Weighted Situps 45/25 5 BurpeesCash OutAccumulate 2 mins in Hollow Body HoldHigh-Hang Snatch (8x1 high hang power snatch+1 low hang power snatch)Ascending weightRuck WorkRuck 3 miles with sack 30/20 Read More...

9.20.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Shoulder (No Measure)300m row 3 rounds 10 RDLs 8 KB Swings 6 BurpeeShoulder Press (5@40%, 5@50%, 3@60%, 5@75%, 3@85%, 1+@95%)9.20.16 (AMRAP - Reps)12 min AMRAP 1 pullup 1 T2B 10 DUs 2 pullup 2 T2Bs 20 DUs 3 pullups 3 T2Bs 30 DUs *continue with this rep scheme for 12 minsCash Out50 hip extensions 100 Russian twistsRuck Work2 rounds 400m run 400m walk Read More...

9.19.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up (hams) (No Measure)Lot Trips 3 rounds 10 Box Jumps or Step Ups 8 OH KB Lunges (4 ea side) 6 PushupsBack Squat (5@40%, 5@50%, 3@60%, 5@75%, 3@85%, 1+@95%)9.19.16 (Time)10 Rds with a Partner (5 each) 5 Double KB Hang Cleans 35/25 10 Double KB Squat Carry Both KBs 15m Partner A completes A round while B rests Rx+ 53/35KB Squats and Carry will be done with Both KBs on the shouldersCash Out2x Max Front Rack Hold 185/135 Rest as neededRuck Work3 rounds 5 Read More...