6.29.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Coach’s choice

6.29.17 Functional Fitness (Time)

3 Rounds

12 Pushups + Alternating Shoulder Taps

9 Hang Power Cleans 75/55

6 Front Squats

6.29.17 High Performance (Time)

15-12-9

Hang DB Squat Cleans 35/25

HSPUs

6.29.17 Competitor (Time)

15-12-9

Hang DB Squats Cleans 50/35

Strict HSPUs

Cash Out

10 minute jog

6.28.17

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 KB Snatches

6 Bootstrap Squats

4 Scap Pulls

Shoulder Press (5@50%, 4@67%, 7×3@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 Unders

6.28.17 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 Unders

6.28.17 Competitor (Time)

50 DUs

20 Lat Burpees Over Bar

30 Hang Snatches 95/65

400m Bike

30 Hang Snatches 95/65

20 Lat Burpees Over Bar

50 DUs

Cash Out

5 Rounds

1min work, 30s rest

Planks

6.27.17

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

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@67%, 7×3@75%)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP with partner

Partner A will run 400m while Partner B completes as many reps as possible of

10 Russian Twist with Slam Ball 20/12

10 Ball Slams 20/12

10 Alternating Step-Ups with Slamball 24/20, 20/12

*Partners will swap after returning from run
run does not count torward score

all movements are R1, L2, R3…etc

Cash Out

Work a weakness

6.26.17

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

6.26.17 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 Squats

6.26.17 High Performance (AMRAP – Rounds and Reps)

15 min AMRAP

7 Pullups

10 Air Squats

7 Kipping L-Sits

10 Air Squats
Kipping L-Sits- keep legs straight and together, feet must pass higher than hips

6.26.17 Competitor (AMRAP – Rounds and Reps)

15min

7 C2Bs

10 Air Squats

7 T2Bs

10 Air Squats

Cash Out

3 Rounds

250m Row

30 DUs

Rest 1:1

6.23.17

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

DT (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 2009
To learn more about DT click here

Cash Out

Attempt 5 sets without dropping from bar

4 T2B

3 Pullups

2 C2Bs

6.22.17

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

6.22.17 (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 50/35
Scale with Single Unders and DBs used during the Open

Cash Out

3x1k Row

90seconds rest

6.21.17

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

Clean 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 progress

6.21.17 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

Burpees
Kettlebells should be heavy. Don’t underestimate yourself!

6.21.17 High Performance (Time)

21-15-9

Row For Calories

6-4-2

Wall Walk-Ups

-immediately to

21-15-9

KB Swings 53/35

Burpees

6.21.17 Competitor (Time)

21-15-9

Bike for Cals

HSPUs

-immediately to

21-15-9

KB Swings 70/53

Burpees

Cash Out

4x50m KB Waiters Carry each arm

6.20.17

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

Snatch (Heavy)

Every 90s for 5 Rounds perform 1 Snatch High Pull + 1 Power Snatch

Then Every 90 s for 5 Rounds perform 1 Full Squat Snatch

Weight can progress

6.20.17 Functional Fitness (Time)

30-25-20-15-10

Wallballs 14/10

Plate Jumps 8″/4″ (2plates/1plate)
Women- 8ft wallball target

Men- 9ft wallball target

6.20.17 High Performance (Time)

50-40-30-20-10

Wall balls 20/10

Box Jumps 24/20
WAllball targets are 9ft for all athletes

6.20.17 Competitor (Time)

50-40-30-20-10

Wallballs 20/14

Box Jumps 24/20
15min Cap

Add remaining reps to cap as seconds (61 reps= 1:01 added to 15min)

Cash Out

200m Run

Rest 30s

400m Run

Rest 60s

600m Run

Rest 60s

400m Run

Rest 30s

200m Run

6.19.17

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

2.13.17 (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 run
athletes do not have to starts with the same movement

continue until each movement has been completed 3 times

Cash Out

30 Hip Extensions

30 Hollow Body Rocks