6.1.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

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

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Single Unders 2:1

Cash Out

2 Wall Walk-Ups + 5count Handstand Hold + Max Distance Handstand Walk From Wall

5.30.17

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 (3@50%, 4@60%, 6×5@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 time
Wallballs for males are to a 9ft target, females 8ft

The Row does not count toward your score

5.30.17 High Performance (AMRAP – Reps)

3min

400m Row

AMRAP Power Cleans 125/90

-Rest 3min

3min

400m Row

AMRAP S2OH

-Rest 3min

3min

400m Row

AMRAP Wallballs 20/10
Male and female athletes hit a 9ft target

Row does not count toward total score

5.30.17 Competitor (AMRAP – Reps)

3min

600m Bike

AMRAP Power Cleans 155/105

-Rest 3min

600m Bike

AMRAP Push Press 155/105

-Rest 3min

3min

600m Bike

AMRAP Wallballs 20/14

Cash Out

21-15-9

cal Bike (Competitors ski)

Double Unders

5.29.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD will start at 9am

It is highly suggested athletes warmup for 10-15 minutes before the wod

Murph (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

5.26.17

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

Death 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 Situps, 5 Burpees

etc
Burpee 1 begins when chest hits the floor. Therefore, rolling over from the seated position is permitted.

Cash Out

5 min row

5.24.17

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

3 position clean and jerk

Every 90 seconds for 10 Rounds

1 high hang clean+ 1 low hang clean + 1 full clean + 1 Split Jerk @70% of 1rm high hang clean

5.24.17 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 Row

5.24.17 High Performance (Time)

500m Row

40 DB or KB Thrusters 35/25

30 Balls Slams 20/12

20 C2Bs

10 Strict Ring Dips

30 Ball Slams

40 DB or KB Thrusters 35/25

500m Row

5.24.17 Competitor (Time)

500m Row

40 DB Thrusters 50/35

30 Ball Slams 20/12

20 Ring MUs

30 Ball Slams

40 DB Thrusters

500m Row
30 min Cap for all athletes

Cash Out

100 Russian Twists

30 Hollow Rocks

5.23.17

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

5.23.17 (Time)

10 Rounds

5 Toe-to-Bar

25 Double Unders
scale with Knee-Ups and Double the Single Unders

Cash Out

10x300m Bike

Rest 1min

5.22.17

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

Burgener 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 dip

3 position snatch

Every 90s for 10 Rounds

1 high hang snatch + 1 low hang snatch + 1 full snatch @70% of 1rm high hang

Bring Sally Up (Weight)

Back squats from the floor to the words of Moby’s Flower

Cash Out

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