12.30.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

300m Row

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Skill Work

Last day to work on a goal. If you cant make it the gym tomorrow, give it a shot today.

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Cash Out

5×6 strict T2B

Competitor

5 Rds

12 Cal Ski

12 Push Jerks 135/95

30sec Rest

12.28.16

CrossFit Texarkana – CrossFit

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Warm-up CnJ (No Measure)

Lot Trips

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

Hang Clean (10×2 Hang Squat Cleans @80%)

10min EMOM

12.28.16 (Time)

3 Rds

60ft Bear Crawl

10 Power Snatches 75/55

10 Dips

Rx+ Handstand Walk, 95/65, Ring Dips

Cash Out

10×10 Hip Extensions

Add weight if needed

Rest as needed

Competitor

6 Peg Board Climbs

12.27.16

CrossFit Texarkana – CrossFit

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Warm Up *time (No Measure)

Hungry Hippos

With wallballs in the center of the gym. Athletes must crab walk from their team’s designated area to the wallballs, place wallball in lap, and crabwalk wallball back to team’s area. Team with the most wallballs wins

Skill Work

10-15mins to work on a goal

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cash Out

Tabata Hollow Body Holds

Competitor

10min AMRAP

3k Bike

20 C2Bs

20 T2Bs

Max 50# DBall cleans with remaining time

12.26.16

CrossFit Texarkana – CrossFit

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Warm-up

Lot Trips

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

Hang Snatch (10×2 Hang Squat Snatches @80%)

10min EMOM

12.26.16 (Time)

60 Cal Row

50 Air Squats

40 Pushups

30 Situps

40 Pushups

50 Air Squats

60 Cal Row

Cash Out

4x40sec Deadlift Holds AHAP

20sec rest

Competitor

20 Rope Climbs for time

12.23.16

CrossFit Texarkana – CrossFit

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Warm-up

10 mins to

Set-up, Prepare, and Warmup for WOD

12 Days of Christmas (Time)

For time:

1 Clean & Jerk 185/125 lbs

2 Bar Muscle Ups

3 Handstand Push Ups

4 Turkish Get Ups 53/35 lbs

5 Box Jumps 30/24 lbs

6 Pistols

7 Pull Ups

8 Burpees

9 Toes to Bar

10 Wall Balls 20/14 lbs

11 KB Sumo Deadlift High Pulls 70/53 lbs

12 Thrusters 115/75 lbs

*Perform movements in order of the song “12 Days of Chrsitmas.” 1 C&J……2 MU, 1 C&J…….3 HSPU, 2 MU, 1 C&J…etc

*Scale and modify accordingly

*45 Min Time Cap

12.22.16

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm-up CnJ (No Measure)

Lot Trips

3 rounds with Barbell

4 RDLs

4 Hang Muscle Cleans

4 Front Squats

4 Strict Presses

Deadlift (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

Recalculate working max

12.22.16 (AMRAP – Rounds and Reps)

8mins

18 KB Swings 35/25

15 Thrusters 45/35

12 Pullups

Rx+ 53/35, 75/55, C2Bs
WOD is meant to be light and fast. To scale, choose a weight you would be able to do 50 reps of each movement unbroken on any given day

12.20.16

CrossFit Texarkana – CrossFit

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Warm 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 back

Shoulder Press (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

Recalculate working max

Metcon (Time)

10 Total Rounds with a partner

50 DUs

25 Situps

Partner A must complete 1 round before Partner B begins
20min Cap

Double Single-Unders

Cash Out

50 Russian twists (R1, L1)

MisFit Clean Complex (3@70%)

1Power Clean + 1Push Jerk + 1Front Squat + 1Hang Squat Clean + 1Split Jerk
Every 2mins for 8mins

12.19.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

300m Row

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Back Squat (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

Recalculate Working Max

12.19.16 (Time)

3 Rounds

25 Pushups

25/20 Cal Row

15 Deadlifts 185/125

Rest 2mins

Rx+ 225/155

Cash Out

800m Run

Power Snatch (Singles@80%)

Extra Comp Work

5x60s

4min Rest