Monthly Archives: June 2017

6.30.17

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers Carioca2k Row (Time)Max Effort 2k RowCash OutAccumulate 1min in a Hollow Body Hold in as few sets as possible Read More...

6.29.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choice6.29.17 Functional Fitness (Time)3 Rounds 12 Pushups + Alternating Shoulder Taps 9 Hang Power Cleans 75/55 6 Front Squats6.29.17 High Performance (Time)15-12-9 Hang DB Squat Cleans 35/25 HSPUs6.29.17 Competitor (Time)15-12-9 Hang DB Squats Cleans 50/35 Strict HSPUsCash Out10 minute jog Read More...

6.28.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 KB Snatches 6 Bootstrap Squats 4 Scap PullsShoulder Press (5@50%, 4@67%, 7x3@75%)6.28.17 Functional Fitness (Time)50 Single Unders 20 Burpees 15 Hang Power Snatches 45/35 10 Cal Bike 15 Hang Power Snatches 45/35 20 Burpees 50 Single Unders6.28.17 High Performance (Time)50 Double Unders 20 Lateral Burpees Over Bar 30 Hang Power Snatches 75/55 400m Bike 30 Hang Power Snatches 75/55 20 Lateral Burpees Over Bar 50 Double Unders6.28.17 Competitor (Time)50 DUs 20 Lat Burpees Over Bar 30 Hang Snatches 95/65 400m Bike 30 Hang Snatches Read More...

6.27.17

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 backWarm-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@67%, 7x3@75%)Metcon (AMRAP - Rounds and Reps)12 minute AMRAP with partner Partner A will run 400m while Read More...

6.26.17

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 Squats6.26.17 Functional Fitness (AMRAP - Rounds and Reps)15 minute AMRAP 7 Ring Rows or Racked Barbell Pulls 10 Air Squats 7 Toes to Medball 10 Air Squats6.26.17 High Performance (AMRAP - Rounds and Reps)15 min AMRAP 7 Pullups 10 Air Squats 7 Kipping L-Sits 10 Air SquatsKipping L-Sits- keep legs straight and together, Read More...

6.23.17

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 SquatsDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereCash OutAttempt 5 sets without dropping from bar 4 Read More...

6.22.17

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 Squats6.22.17 (AMRAP - Reps)1 minute Max Double Unders 1 minute Max Alternating DB Snatches 50/35 2 minutes Max Double Unders 2 minutes Max Alternating DB Snatches 50/35 3 minutes Max Double Unders 3 minutes Max Alternating DB Snatches 50/35Scale with Single Unders and DBs used during the OpenCash Out3x1k Row 90seconds Read More...

6.21.17

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 (Heavy)Every 90s for 5 Rounds perform 1 Clean High Pull + 1 Power Clean + 1 Jerk Then every 90s for 5 Rounds perform 1 Full Squat Clean and Jerk Weight can progress6.21.17 Functional Fitnesss (Time)15-12-9 Row for Calories 21-15-9 Hand Release Pushups -immediately to 21-15-9 Russian Kettlebell Swings 53/35 BurpeesKettlebells should be heavy. Read More...

6.20.17

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 (Heavy)Every 90s for 5 Rounds perform Read More...

6.19.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choice2.13.17 (AMRAP - Reps)3 Rounds 0:00-1:30 15/12 Calorie Bike 1:30-3:00 30 Slam Ball Slams 20/12 3:00-4:30 20/15 Calorie Row 4:30-6:00 Max 10m Shuttle runathletes do not have to starts with the same movement continue until each movement has been completed 3 timesCash Out30 Hip Extensions 30 Hollow Body Rocks Read More...