2.1.17

CrossFit Texarkana – CrossFit

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Warm-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 Squats

Push Press (5@60%, 5@70%, 3×5@80%)

Percentages based off 5RM

2.1.17 (AMRAP – Reps)

5 Rounds

1min Max Cal Row

1min Power Cleans 115/75

1min Bar Facing Burpees

1min Rest

Rx+ 135/95

Cash Out

60 Hollow Body Rocks

1.30.17

CrossFit Texarkana – CrossFit

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Warm 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 Squats

1.30.17 (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 MUs

Cash Out

6x250m Row

Rest 1 min

Comp: 10rds

1.27.17

CrossFit Texarkana – CrossFit

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Warm-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 Squats

Sumo Deadlift (5@60%, 5@65%, 3×5@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 2009
To learn more about DT click here

Cash Out

10 Hip taps each side

1.25.17

CrossFit Texarkana – CrossFit

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Warm 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 Warrior

Push Press (5@60%, 5@65%, 3×5@75%)

Percentages based off 5RM

1.25.17 (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 Facing

Cash Out

Tabata OH KB Hold AHAP

1.24.17

CrossFit Texarkana – CrossFit

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Warm 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 Squats

Front Squat (5@60%, 5@65%, 3×5@75%)

Percentages based off 5RM

Four-10 (Time)

4 rounds

10 KB swings 70/53

10 box jumps 24/20

Cash Out

4x200m Run

Rest 1min

1.20.17

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

1.20.17 (Time)

21-15-9

Pullups

Hand Release Pushups

Pistols
Scaling Options:

Pullups- Ring Rows or Racked Barbell

Pushups can be wormed

Pistols- Foot behind ankle or Side Lunge

Cash Out

2x1km Row

Rest 2:1

Comp=3x

1.19.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm-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 Squats

Sumo Deadlift (5@50%, 5@60%, 3×5@70%)

1.19.17 (AMRAP – Reps)

4x2mins

4 Front Squats @60%

100m Run

Rest 2mins
Each round starts with 4 Front Squats

Run counts as 2 reps

Squat Clean is allowed

Cash Out

5×10 Kipping Swings

Comps: MU Transitions