Monthly Archives: November 2016

12.1.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 2 Rounds 100m row Spiderman 15 KB RDLs 200m run 15 KB Swings SamsonMisFit Snatch Complex (1rm)1Squat Snatch + 1OHS + 1Hang Squat Snatch + 1OHS15min to find a complex max12.1.16 (Time)3 rounds 20 Deadlifts 205/130 20/15 Cal Row Rx+ 245/16515min CapCompetitor 4x200m *each run is 100% Rest as needed Read More...

11.30.16

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaSkill Work10mins to work on a goal11.30.16 (Time)With a Partner 100 Wallballs 20/14 100 Box Jumps 24/20 800m Run (together)split reps as needed Scale with Step-upsCash Out5x5 Pause OHS AHAPCompetitor 4 Rounds 3 Pullups + 2 C2Bs + 1 Bar MU (unbroken if possible) Rest 2mins Read More...

11.29.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up50 DUs 3 Rounds 20 sit-ups 200m rowPush Jerk (7@40%, 5@55%, 3@70%, 1@85%, find 1rm)20mins to find 1rm11.29.16 (AMRAP - Rounds and Reps)20min 3 Rope Climbs 20 KB Swings 70/53 3 Rope Climbs 20 PistolsCash OutTabata table topCompetitor 3x2min max Strict HSPU Rest 2min Read More...

11.28.16

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 PressesMisFit Clean Complex (1rm)1Power Clean + 1Push Jerk + 1Front Squat + 1Hang Squat Clean + 1Split Jerk20mins to find a complex max11.28.16 (Time)21-15-9 Hang Power Cleans 135/95 Bar-Facing Burpees Pullups Rx+ 155/105, C2BsCash Out4x1min plankCompetitor 3 Rounds Cal Row 60/45 Rest 3mins Read More...

11.25.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Deads (No Measure)7mins 100m row 8 KB RDLs 6 Jumping Lunges 4 BurpeesSkill Work15mins to work on a goalCrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24" / 20"Bench Press (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)Competitor 90s AMRAP Power Snatch @80% Read More...

11.23.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)50 DUs Burpee broad jump Samson Inchworm w/ pushup Spiderman Bunny hop 12' then sprint 2x High knee Skip down and back Pose running butt kicks *right leg down, left leg backSkill Work15mins to work on a goal11.23.16 (Time)5 Rounds 200m Run 20 Pullups Rest 90sCash Out10x20m sled push AHAP Rest as neededCompetitor 5x5 Push Jerk @60% Read More...

11.22.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upRow 300mBurgener 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 dipShoulder Press (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)11.22.16 (AMRAP - Reps)5 Rounds for Max Reps :30 work/2:30 rest Power Snatch @ 65%Cash Out10mins to Accumulate as much time as possible in holding a plate overhead Read More...

11.21.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up 1 (No Measure)3 Rounds Spider-Man 12 Supermans Samson 12 Pause Goblet SquatsBack Squat (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)11.21.16 (Time)7 Rounds 10 T2Bs 15 Wallballs 20/14Cash Out5x10 unbroken strict push-ups If 10 strict is not obtainable, do as many strict as possible and kip 10Competitor 90sec AMRAP Power Clean @ 80% Read More...

11.18.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarmup Spealler (No Measure)Lot trips SpeallerSkill Work15mins to work on a goalCrossFit Games Open 12.1 (AMRAP - Reps)7-Minute AMRAP of: Burpees to a 6" targetCash OutAMRAP KB Turkish Get-UpsBench Press (3@60%, 3@67.5%, 3x8@72.5%)Push Jerk (8x1@70%)Extra Comp Work Read More...

11.17.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 7 mins 6 Burpees 10 KB RDLs 10 Single-Arm KB SnatchesDeadlift (3@60%, 3@67.5%, 3x8@72.5%)Mrs. Hammonds (Time)3 rounds for time: 70 double unders 7 hang clean and jerks 135/95 RX+ 185/125Double the SUsCash OutAccumulate 6min plank Read More...