Monthly Archives: March 2017

3.31.17

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 (Find 1 rep max)5@40%, 4@55%, 3@70%, 1@80%, find 1rm Perform addition warmup sets as needed3.31.17 (Time)27-21-15-9 Deadlifts 135/95 12-9-6-3 Alternating Turkish Get-Ups 35/25 Rx+ 225/155, 53/35Cash OutSuperset 3 Rounds 10 Kipping Swings 10 Ab Rollers Rest as neededCompetitor Find 1RM Clean 5@40%, 4@55%, 3@70%, 1@80%, find 1rm Perform additional warmup sets if needed Read More...

3.30.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm Up *Run (No Measure)50 Jumping Jacks 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 backArmy Physical Fitness Test (2 Rounds for reps)2 minutes to perforn as many pushups as possible Rest 2 minutes 2 minutes to perform as many situps as possible 2 minutes rest Run 2 milesList 2 mile time in notesCash OutPractice Rope Climbs or Peg Board Read More...

3.29.17

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 SquatsShoulder Press (Find 1 Rep Max)5@40%, 4@55%, 3@70%, 1@80%, find 1rm Perform addition warmup sets as needed3.29.17 Scaled (Time)Buy-In 17/12 Cal Bike 25 Knee-Ups 5 Wall Walk-Ups 25 Hang Squat Cleans 95/65 25 Wallballs 20/10 to 9' Target Buy-Out 17/12 Cal Bike15min Cap Each rep not completed within time cap, add to Read More...

3.28.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 KB Snatches 6 Burpees 4 Scapular PullsBack Squat (Find 1 Rep Max)5@40%, 4@55%, 3@70%, 1@80%, find 1rm Perform additional warmup sets if neededTo Infinity and Beyond (AMRAP - Reps)8 min AMRAP 2-4-6-8-10-12...etc. of KB swings 53/35 Pull-ups RX+ KB swings 70/53 Chest to bar score total repsScaling Option: 35/25, Ring RowsCash Out5 Rounds 30 seconds of work, 30 seconds of rest AMRAP DUsCompetitor Find 1RM Snatch 5@40%, 4@55%, 3@70%, 1@80%, find 1rm Perform additional warmup sets if needed Read More...

3.27.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choiceMetcon (AMRAP - Rounds and Reps)20 min AMRAP 200m Run 20 Cal Row 2 minutes RestEvery 50m is a repCash Out3 Rounds 40 seconds of Shoulder Taps Rest 10 seconds 20 seconds Table Top Hold Rest as needed Read More...

3.24.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)300m Row Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorWarm-up3 Rounds 10 Single-leg Barbell RDLs *5 each leg 10 Wallballs for height 10 Side Lunges* 2 Hand walk-Outs or Wall-Walk UpsCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capCrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 Read More...

3.23.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choiceHalting Snatch Grip Deadlift (3x2@70%)Warmup with 5@40%, 4@50%, and 3@60% snatch grip deadlifts. The last set of 3x2@70% add a 2count Pause just below the knee Percentages are based of 1rm Snatch3.23.17 (AMRAP - Reps)20min AMRAP 500m Row 400m Run 30 Burpees 20 Snatches 75/55 10 Overhead Squats 75/55Every 50m counts as a rep Open Athletes are advised to rest every other minuteCash Out10 Wall Walk-Ups with a 5 count hold at the top Read More...

3.22.17

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 SquatsPush Jerk (5@50%, 4@60%, 3@70%, 7min EMOMx1@80%)3.22.17 (AMRAP - Reps)3 rounds 90 seconds to complete 15 KB Swings 53/35 Max Cal Row with remaining time Rest 30 seconds 90 seconds to complete 15 KB Swings Max Pullups with remaining time Rest 30 seconds 90 seconds to complete 15 KB Swings Max Box Step Overs 24/20 with Read More...

3.21.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)50 Jumping Jacks 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 back3.21.17 (Time)3 Rounds 400m Run 40 Double Unders 20 Walking Lunges (R1, L2, etc)Single Unders 2:1 For ahletes that can do 5-10 Double Unders Unbroken: if 40 reps is not obtained 7 attempts, then continue on with the rest of the workout. 14min Cap-if you do not believe you can Read More...

3.20.17

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 SquatsBack Squat (5@50%, 4@60%, 3@70%, 7min EMOM do 2@80%)3.20.17 (AMRAP - Rounds and Reps)8min AMRAP 8 Power Cleans 135/95 6 Push Presses 135/95 4 Front Squats 135/95 Rx+ 165/100Cash OutSuperset 3 Rounds 10 Hollow Body Rocks 20 Kipping Swings 30 second Puppy Dog Hold (place fists on a box, thumbs up, and push head through Read More...