Monthly Archives: December 2016

12.30.16

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 WorkLast 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-upsCash Out5x6 strict T2BCompetitor 5 Rds 12 Cal Ski 12 Push Jerks 135/95 30sec Rest Read More...

12.29.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 3 Rounds 10 Barbell RDLs 10 Pushups 5 Broad Jumps12.29.16 (AMRAP - Reps)6 Rds 1min AMRAP Bar-Facing Burpees 1min RestCash OutAccumulate 2mins in a hanging L-sit Read More...

12.28.16

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 PressesHang Clean (10x2 Hang Squat Cleans @80%)10min EMOM12.28.16 (Time)3 Rds 60ft Bear Crawl 10 Power Snatches 75/55 10 Dips Rx+ Handstand Walk, 95/65, Ring DipsCash Out10x10 Hip Extensions Add weight if needed Rest as neededCompetitor 6 Peg Board Climbs Read More...

12.27.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 winsSkill Work10-15mins to work on a goalNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Cash OutTabata Hollow Body HoldsCompetitor 10min AMRAP 3k Bike 20 C2Bs 20 T2Bs Max 50# DBall Read More...

12.26.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upLot TripsBurgener 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 dipHang Snatch (10x2 Hang Squat Snatches @80%)10min EMOM12.26.16 (Time)60 Cal Row 50 Air Squats 40 Pushups 30 Situps 40 Pushups 50 Air Squats 60 Cal RowCash Out4x40sec Deadlift Holds AHAP 20sec restCompetitor 20 Rope Climbs for time Read More...

12.23.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up10 mins to Set-up, Prepare, and Warmup for WOD12 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 Read More...

12.22.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm-up CnJ (No Measure)Lot Trips 3 rounds with Barbell 4 RDLs 4 Hang Muscle Cleans 4 Front Squats 4 Strict PressesDeadlift (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)Recalculate working max12.22.16 (AMRAP - Rounds and Reps)8mins 18 KB Swings 35/25 15 Thrusters 45/35 12 Pullups Rx+ 53/35, 75/55, C2BsWOD 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 Read More...

12.21.16

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up 1 (No Measure)Tabata Single-Unders at casual pace 3 Rounds 10 Supermans 8 Lunges 6 Strict PushupsSkill Work15 mins to work on a goal12.21.16 (AMRAP - Rounds and Reps)15mins 15 Box Jumps 24/20 10 Front Squats 115/85 15 HSPUs Rx+ 135/95Cash OutTabata PlanksCompetitor 5 Rounds 150m Row 10 Pistols Rest 1min Read More...

12.20.16

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 backShoulder Press (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)Recalculate working maxMetcon (Time)10 Total Rounds with a partner 50 DUs 25 Situps Partner A must complete 1 round before Partner B begins20min Cap Double Single-UndersCash Out50 Russian twists (R1, L1)MisFit Clean Complex (3@70%)1Power Clean + 1Push Jerk + 1Front Squat + 1Hang Read More...

12.19.16

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaBack Squat (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)Recalculate Working Max12.19.16 (Time)3 Rounds 25 Pushups 25/20 Cal Row 15 Deadlifts 185/125 Rest 2mins Rx+ 225/155Cash Out800m RunPower Snatch (Singles@80%)Extra Comp Work 5x60s 4min Rest Read More...