Monthly Archives: May 2017

6.1.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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 SquatsAnnie (Time)50-40-30-20-10 Double-unders Sit-upsSingle Unders 2:1Cash Out2 Wall Walk-Ups + 5count Handstand Hold + Max Distance Handstand Walk From Wall Read More...

5.31.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choiceShoulder Press (3@50%, 4@60%, 6x5@70%)6.30.16 (AMRAP - Rounds and Reps)20 min AMRAP with a partner: 24 ft sprint to KB 24 single-arm Alternating KB Power Snatches 53/35 24 ft Burpee Broad Jump to tag partner Rx+ 70/53Cash Out8x50m (4ea arm) Single KB Farmers Carry Read More...

5.30.17

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 (3@50%, 4@60%, 6x5@70%)5.30.17 Functional Fitness (AMRAP - Reps)3 minutes 300m Row As many Power Cleans 95/65 with remaining time -Rest 3 minutes 3 minutes 300m Row As many S2OH 95/65 with remaining time -Rest 3 minutes 3 minutes 300m Row As many Wallballs 14/10 with remaining timeWallballs for males are to a 9ft target, females 8ft The Read More...

5.29.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD will start at 9am It is highly suggested athletes warmup for 10-15 minutes before the wodMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Read More...

5.27.17

CrossFit Texarkana - CrossFitView Public WhiteboardAderall (AMRAP - Reps)10mins 1 mile Run AMRAP Clean and Jerks 135/95 with remaining time -Rest 3mins 7mins 800m Run AMRAP Power Snatch 115/80 with remain time -Rest 3mins 4 mins 400m Run AMRAP Thrusters 95/65 with remaining time Read More...

5.26.17

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 SquatsDeath By Situps+Burpees (AMRAP - Reps)At 3-2-1-Go do 3 Sit-Ups and 3 Burpees. Add 1 Sit-Up and 1 Burpee every minute until the required number of reps is not met within the minute. Minute 1: 3 Situps, 3 Burpees Minute 2: 4 Situps, 4 Burpees Minute 3: 5 Read More...

5.25.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's ChoiceWork A Weakness EMOM (No Measure)With Remaining Class Time Even: Weakness 1 Odd: Weakness 2MetconSuggested Metcon Alternating EMOM 20mins Even: 5 Deadlifts@50% Odd: 100m Jog Read More...

5.24.17

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 Squats3 position clean and jerkEvery 90 seconds for 10 Rounds 1 high hang clean+ 1 low hang clean + 1 full clean + 1 Split Jerk @70% of 1rm high hang clean5.24.17 Funtional Fitness (Time)500m Row 40 Thrusters 45/35 30 Ball Slams 20/12 20 Ring Rows 10 Push-Ups 30 Ball Slams 20/12 40 Thrusters 45/35 500m Read More...

5.23.17

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 back5.23.17 (Time)10 Rounds 5 Toe-to-Bar 25 Double Undersscale with Knee-Ups and Double the Single UndersCash Out10x300m Bike Rest 1min Read More...

5.22.17

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 dip3 position snatchEvery 90s for 10 Rounds 1 Read More...