Monthly Archives: January 2017

2.1.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Clean/Deads (No Measure)300m Row Then 3 Rounds with a Barbell 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsPush Press (5@60%, 5@70%, 3x5@80%)Percentages based off 5RM2.1.17 (AMRAP - Reps)5 Rounds 1min Max Cal Row 1min Power Cleans 115/75 1min Bar Facing Burpees 1min Rest Rx+ 135/95Cash Out60 Hollow Body Rocks Read More...

1.31.17

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaFront Squat (5@60%, 5@70%, 3x5@80%)Percentages based off 5RM1.31.17 (Time)3 Rounds 400m Row 20 T2Bs 40 Air SquatsCash OutWork a weakness Read More...

1.30.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2min Light Bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with Pushups 5 Pause Wall Squats Then 2 Rounds of Cindy 5 Pullups 10 Pushups 15 Air Squats1.30.17 (AMRAP - Reps)18min AMRAP 50 Situps 40 Pushups 30 Supermans 20 Pullups 10 Box Dips Rx+ 50 GHD Situps 40 HSPUs 30 GHD Hip Extensions 20 Bar MUsCash Out6x250m Row Rest 1 min Comp: 10rds Read More...

1.27.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Clean/Deads (No Measure)300m Row Then 3 Rounds with a Barbell 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsSumo Deadlift (5@60%, 5@65%, 3x5@75%)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereCash Out10 Hip taps Read More...

1.26.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's ChoiceRun and Push (Time)For time: 200m run 20 decline push-ups 24/20 200m run 15 decline push-ups 200m run 10 decline push-ups 200m run 5 decline push-ups *on decline push-ups feet on box, forehead or chin touches the ground scaled- regular push-ups RX+ HSPUCash Out10 Rope Climbs for time Read More...

1.25.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)3mins of DUs Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorPush Press (5@60%, 5@65%, 3x5@75%)Percentages based off 5RM1.25.17 (3 Rounds for reps)-For 3mins 500m Row AMRAP Thrusters with remaining time 95/65 -Rest 3mins -For 3mins 500m Row AMRAP Pullups -Rest 3mins -For 3mins 500m Row AMRAP Burpees Rx+ 115/95, C2Bs, Bar FacingCash OutTabata OH KB Hold AHAP Read More...

1.24.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2min Light Bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with Pushups 5 Pause Wall Squats Then 2 Rounds of Cindy 5 Pullups 10 Pushups 15 Air SquatsFront Squat (5@60%, 5@65%, 3x5@75%)Percentages based off 5RMFour-10 (Time)4 rounds 10 KB swings 70/53 10 box jumps 24/20Cash Out4x200m Run Rest 1min Read More...

1.23.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 KB Snatches 6 Burpees 4 Scapular Pulls1.23.17 (AMRAP - Reps)4 Rounds at each station 30s work 50s rest Row for Calories Bike for Calories Power Snatch 75/55Cash OutAccumulate 4 mins Nose and Toes Handstand Holds Comp-Freestanding Read More...

1.20.17

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers Carioca1.20.17 (Time)21-15-9 Pullups Hand Release Pushups PistolsScaling Options: Pullups- Ring Rows or Racked Barbell Pushups can be wormed Pistols- Foot behind ankle or Side LungeCash Out2x1km Row Rest 2:1 Comp=3x Read More...

1.19.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm-up *Clean/Deads (No Measure)300m Row Then 3 Rounds with a Barbell 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsSumo Deadlift (5@50%, 5@60%, 3x5@70%)1.19.17 (AMRAP - Reps)4x2mins 4 Front Squats @60% 100m Run Rest 2minsEach round starts with 4 Front Squats Run counts as 2 reps Squat Clean is allowedCash Out5x10 Kipping Swings Comps: MU Transitions Read More...