3.31.17

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

Deadlift (Find 1 rep max)

5@40%, 4@55%, 3@70%, 1@80%, find 1rm

Perform addition warmup sets as needed

3.31.17 (Time)

27-21-15-9

Deadlifts 135/95

12-9-6-3

Alternating Turkish Get-Ups 35/25

Rx+ 225/155, 53/35

Cash Out

Superset 3 Rounds

10 Kipping Swings

10 Ab Rollers

Rest as needed

Competitor

Find 1RM Clean

5@40%, 4@55%, 3@70%, 1@80%, find 1rm

Perform additional warmup sets if needed

3.30.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm 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 back

Army 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 miles
List 2 mile time in notes

Cash Out

Practice Rope Climbs or Peg Board

3.29.17

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

Shoulder Press (Find 1 Rep Max)

5@40%, 4@55%, 3@70%, 1@80%, find 1rm

Perform addition warmup sets as needed

3.29.17 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 Bike
15min Cap

Each rep not completed within time cap, add to total time in seconds

3.29.17 (Time)

Buy-In 25/17 Cal Bike

25 Toes-To-Bar

25 Handstand Pushups

25 Hang Squat Clean 115/75

25 WallBalls 20/14

Buy-Out 25/17 Cal Bike
15 minute Cap

Rx+ 135/95

Each rep not completed within time cap, add to total time in seconds

Cash Out

4 Rounds

10 Kettlebell Romanian Deadlifts

100m Single Arm Kettlebell Carry

(Alternate arms each round)

Competitor

Find 1RM Jerk

5@40%, 4@55%, 3@70%, 1@80%, find 1rm

Perform additional warmup sets if needed

3.28.17

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 KB Snatches

6 Burpees

4 Scapular Pulls

Back Squat (Find 1 Rep Max)

5@40%, 4@55%, 3@70%, 1@80%, find 1rm

Perform additional warmup sets if needed

To 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 reps
Scaling Option: 35/25, Ring Rows

Cash Out

5 Rounds

30 seconds of work, 30 seconds of rest

AMRAP DUs

Competitor

Find 1RM Snatch

5@40%, 4@55%, 3@70%, 1@80%, find 1rm

Perform additional warmup sets if needed

3.24.17

CrossFit Texarkana – CrossFit

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Warm 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 Warrior

Warm-up

3 Rounds

10 Single-leg Barbell RDLs *5 each leg

10 Wallballs for height

10 Side Lunges*

2 Hand walk-Outs or Wall-Walk Ups

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

3.23.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Coach’s choice

Halting Snatch Grip Deadlift (3×2@70%)

Warmup with 5@40%, 4@50%, and 3@60% snatch grip deadlifts. The last set of 3×2@70% add a 2count Pause just below the knee

Percentages are based of 1rm Snatch

3.23.17 (AMRAP – Reps)

20min AMRAP

500m Row

400m Run

30 Burpees

20 Snatches 75/55

10 Overhead Squats 75/55
Every 50m counts as a rep

Open Athletes are advised to rest every other minute

Cash Out

10 Wall Walk-Ups with a 5 count hold at the top

3.22.17

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

Push 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 remaining time

Rest 30 seconds

Rx+ 70/53, bike, strict pullups, box jump overs
Athletes rotate during rest intervals

Score total reps of calories, box overs, and pullups

Cash Out

Superset 3 Rounds

20 Abmat Situps

15 Hip Extensions

3.21.17

CrossFit Texarkana – CrossFit

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Warm 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 back

3.21.17 (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 meet the cap, scale run 200m

Cash Out Row (Distance)

30 seconds row

60 seconds rest

60 seconds row

45 seconds rest

90 seconds row

30 seconds rest

60 seconds row

15 seconds rest

30 seconds row

3.20.17

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

Back 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+ 165/100

Cash Out

Superset 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 arms)