Monthly Archives: October 2016

11.01.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up 1 (No Measure)3 Rounds 3 Lot Trips 10 KB RDLs 8 Pushups 6 situpsSplit Jerk (3@40%, 3@55%, 3@70%, 2@80%, 2@90%, 1@95+%)Attempt 1rm if desired11.01.16 (Time)3 Rds 10 Pullups 10 Ring Dips 400m Run Rx+ Strict, Run with Wallball 20/14Cash Out30 GHD situps 30 GHD hip extensions Read More...

10.31.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Shoulder (No Measure)6 mins 25 DUs 10 OHS with PVC 8 KB SwingsClean (3@40%, 3@55%, 3@70%, 2@80%, 2@90%, 1@95+%)Attempt 1rm ifndesired10.31.16 (Time)15-12-9 Double KB/DB Step-ups 24/20, 25/15 Front Squats 115/85 Rx+ 35/25, 135/95Cash OutTabata Planks Middle-Side-Middle-SideCompetitor 5x250m Row Rest 2mins Read More...

10.28.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)100m row 8 burpees Spiderman 6 lunges Gymnastics Bear Crawl 100m row 8 situps Samson 6 pullups Burpee Broad JumpSkill WorkWork on a goal for 15minsCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 Read More...

10.27.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD Lot Trips 3 rds of Cindy 5 pullups 10 pushups 15 squatsDeadlift (5@50%, 3@60%, 1@70%, AMRAP@75%)Percentages are based off 90% of 1rm Recalculate working 1rmCash Out50 hip extensions 50 T2Bs2k Row (Time)Max Effort 2k Row Read More...

10.26.16

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 PressesSkill WorkWork on a goal for 15mins10.26.16 (Time)75 Push Jerks 95/65 75 SDLHP 95/65 750m Row Rx+ 135/95Cash OutAccumulate 3mins in a hanging LsitSnatch Pull (4x1 Power Snatch@80-95%, 4x1 Snatch Pull@95-110%)Extra Comp Work Read More...

10.25.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Shoulder (No Measure)6 mins 50 DUs 10 OHS with PVC 8 pushupsShoulder Press (5@50%, 3@60%, 1@70%, AMRAP @75%)Percentages are based off 90% of 1rm Recalculate working 1rm10.25.16 (Time)3 rds 12-9-6 Cal row Box dips Rest 2mins Rx+ Ring Dips20min CapCash OutTabata Weighted SitupsClean and Jerk (7x2@80-85%)Extra Comp Work Read More...

10.24.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up 1 (No Measure)4 Rounds 3 Lot Trips 10 KB RDLs 10 KB ThrustersBack Squat (5@50%, 3@60%, 1@70%, AMRAP @75%)Percentages are based off 90% of 1rm Recalculate working 1rm10.24.16 (AMRAP - Reps)15mins 200m Run 50 Alt OHLunges 45/25 50 ft HSW scale with Bear CrawlRun Counts as 2 reps Every 5 feet count as 1 rep on then HSWCash Out3x90sec Front Rack Holds Rest as neededSnatch (10x1 @80-95%)Extra Comp Work Read More...

10.21.16

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 PressesSkill WorkRetest. Get with your coach to reevaluate your goal. Note progress or lack thereof. Make changes to "goal-reaching" program as needed. Work on Goal for 10minsCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"Step-Ups are allowedBench Press (5@55%, 5@62.5%, 3x10@67.5%)Percentages are based Read More...

10.20.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD For 7mins 10 Wallballs 15 Box Jumps (try not to step up. Focus on power in hips) 200m RowDeadlift (5@55%, 5@62.5%, 3x10@67.5%)Percentages based off 90% of 1RM10.20.16 (Time)3 Rds 9 Snatches 95/65 15 Lateral Bar Over Burpees Rx+ 135/95Power Snatch or Squat Snatch is allowed 15min CapClean Pull (4x1)Extra Comp Work 4x1 Power Cleans 80-90% of PC Max 4x1 Clean Pulls95-100% of Clean Max 4x1 Clean Deadlifts 110-120% of Clean Max Read More...

10.19.16

CrossFit Texarkana - CrossFitView Public WhiteboardThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsSkill WorkWork on a skill for 15mins10.19.16 (Distance)6x2min 15 Burpees Row for Distance with remaining time Rest 2minsCash Out4x200m Single KB Farmers Carry AHAPSplit Jerk (6x3@70-80%)Extra Comp Work Does not need to be TnG Read More...