Monthly Archives: April 2017

5.1.17

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 SquatsBack Squat (5@40%, 5@50%, 5x8@65%)Percentages based off new working max5.1.17 Functional Fitness (Time)3 Rounds 3 Front Squats 95/65 3 Thrusters 95/65 3 Shoulder-to-Overhead 95/655.1.17 High Performance (Time)3 Rounds 3 Front Squats 125/95 3 Thrusters 125/95 3 Shoulder-to-Overhead 125/95I 5.1.17 Competitor (Time)3 Rounds 3 Front Squats 155/105 3 Thrusters 155/105 3 Push Presses 155/105Cash Out3 Rounds 1 minute Read More...

4.28.17

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 back7.25.16 (Time)With partner 10 Rounds 250m Row 200m Run Partner A rows while Partner B runs and switch each round. Partner A can not start the run until Partner B is ready to row and vice versa.Cash Out5x5 Ring Rows as difficult as possible Add weight or tempo if needed Read More...

4.27.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choice4.27.17 Functional Fitness (AMRAP - Reps)15 minute AMRAP 10 Abmat Situps 5 Wallballs 16/10 10 Abmat Situps 10 Wallballs 16/10 10 Abmat Situps 15 Wallballs 16/10 *continue increasing wallballs by 5 reps each round until time expiresMale Athletes target 9ft Female Athletes target 8ft4.27.17 High Performance (AMRAP - Reps)15 minute AMRAP 10 Knee-Ups 5 Wallballs 20/10 10 Knee-Ups 10 Wallballs 20/10 *continue increasing wallballs by 5 reps each round until time expiresAll Athletes target 9ft4.27.17 Competitor (AMRAP - Reps)15min 10 T2Bs 5 WBs 20/14 10 T2Bs 10 WBs 20/14 *continue increasing Read More...

4.26.17

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 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 dipSnatch (Complex EMOM)Every minute on the minute Read More...

4.25.17

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 SquatsClean and Jerk (Complex EMOM)Every minute on the minute for 10 minutes perform 1 Power Clean +1 Hang Squat Clean +1 Split Jerk @50-60% of Max Clean&Jerk8.22.16 (Time)8 Rounds 5 Front Squats 95/75 10 Deadlifts 95/75 100m RunCash OutWork a weakness Read More...

4.24.17

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 Squats2017 Masters Open Qualifier WOD 1 Functional Fitness (Time)60 Kettle Bell Swings 35/25 50 Calorie Row 40 Burpees 30 Jumping Pullups 20 Box Dips20min Cap2017 Masters Open Qualifier WOD 1 High Performance (AMRAP - Reps)80 Dumbbell or KB Snatches 35/25 65 Cal Row 50 Burpees 35 C2Bs 20 Ring Dips20min CapMasters Open Qualifier Read More...

4.22.17

CrossFit Texarkana - CrossFit Saturday openView Public Whiteboard2017 Masters Open Qualifier WOD 3 Competitor (Time)21-15-9 S2OH 135/95 C2B Read More...

4.21.17

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-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 (5@50%, 3@60%, 1@70%, AMRAP@75%)Percentages based off 90% of 1rm Recalculate working Max4.21.17 Functional Fitness (AMRAP - Rounds and Reps)12 minute AMRAP 20 Ketttle Read More...

4.20.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choice4.20.17 Functional Fitness (AMRAP - Reps)3x1min Rounds Single Unders Side Lunges SupermansAt no time during the lunges (or Pistols) must the hands touch the knees to assist in completion of the movement4.20.17 High Performance and Competitor (AMRAP - Reps)3x1min Rounds Double Unders Pistols GHD Hips ExtensionsAthletes may start with any movementCash Out5 min Row Read More...

4.19.17

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 SquatsShoulder Press (5@50%, 3@60%, 1@70%, AMRAP@75%)Percentages based off 90% of 1rm Recalculate working Max4.19.17 Functional Fitness (Time)40 Cleans 115/75 30 Pullups 20 Cal Row 10 Strict Pushups4.19.17 High Performance (Time)40 Cleans 135/95 30 Chest to Bars 20 Cal Row 10 Ring Dips4.19.17 Competitor (Time)40 Cleans 155/105 30 Bar Muscle Ups 20 Cal RowCash Out5 Rounds 10 Hollow Body Read More...