Monthly Archives: February 2017

3.1.17

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 WarriorBurgener 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 Power Snatch (3 reps EMOMx7@70%)High Read More...

2.28.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choice2.28.17 (Time)800m Run 65 DUs 50 Air Squats 35 Pullups 50 Pushups 65 DUs 800m RunSingle Unders 2:1Cash Out5x250m Row Rest 1:1 Read More...

2.27.17

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 SquatsDeadlift (4@50%, 3@60%, 3x2@70%)The Bear necessities (Time)For time: 30 bear complexes 135/95 1 bear complex=1 clean+1 front squat+1 shoulder to overhead+1 back squat+1 shoulder to overhead Clusters are acceptable RX+ 165/115Cash Out3x5 Superset Strict Dips Strict T2Bs 30s Banded Mobility Read More...

17.1

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up300m Row 2 Rounds 5 walkouts 4 Spider-Man reaches 4 Samson stretch Then 3 Rounds 5 Burpees 10 Kb Snatches 35/20 6 Box Jumps or step upsCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes Read More...

2.23.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODRecovery WOD (Time)5 Rounds 8 Pullups 10 Russian KB Swings 70/53 12 Jumping Lunges 14 Goblet Squats 70/53Cash OutBike 5k Read More...

2.22.17

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 WarriorBurgener 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 dipOverhead Squat (EMOMx7)1 Power Snatch + Read More...

2.21.17

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 SquatsSplit Jerk (4@50%, 3@60%, 3x2@70%)2.21.17 (AMRAP - Reps)5x2mins 250m Row Max Thrusters 95/65 Rest 2mins Rx+ 115/95Cash OutWork a weakness Read More...

2.20.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choice2.20.17 (AMRAP - Reps)Tabata Bike for Cals Rest 70secs Tabata Grasshoppers (R1, L2) Rest 70secs Tabata Supermans Rest 70secs Tabata Pushups Rest 70secs Tabata Russian Twists 25/15 (R1, L2)Cash Out6x100m Run Rest 20secs Read More...

2.20.17

CrossFit Texarkana - CrossFitView Public Whiteboard Read More...

2.17.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choiceSnatch Grip Deadlift (4@90%, 4@95%, 3@100%, 3@110%)Percentages based off Snatch Max2.17.17 (AMRAP - Rounds and Reps)10min AMRAP 5 Deadlifts 225/185 10 Wallballs 20/14 20 SitupsCash Out4 Rounds 20secs work 40secs rest Handstand Holds with a controlled decent Read More...