Monthly Archives: July 2017

20 Jul

7.21.17

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CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaWarm-up5minute warmup. Coach's choiceDeath By Bike (AMRAP - Rounds and Reps)With a running clock Minute 1: 5 cals Minute 2: 6 cals Minute 3: 7 cals And so forth until the applicable calories are not completed in the minute.Cash Out5 Rounds 30 second Handstand Hold Mobilize shoulders for 30 seconds Read More...
19 Jul

7.20.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choiceMax Pushups (AMRAP - Reps)As many Strict Pushups as possible in 2 minutesMax Slamball (AMRAP - Reps)As many Ball Slams as possible in 2 minutes 20/12Heavy Goblet Squat Hold (Weight)Using a Kettlebell, hold the bottom of a Goblet Squat for 2 MinutesIf you come out of the Squat, it is not Rx Read More...
18 Jul

7.19.17

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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 (5x1 Complex)2 Squat Cleans + 1 Hang Squat Clean + 1 Hang Cluster + 1 Thruster + 1 Jerk7.19.17 Functional Fitness (AMRAP - Rounds and Reps)12 Minute AMRAP 750m Row Buy-In Then as many reps as possible of 10 Med Ball Toss 8ft 20/14 10 Abmat Situps 30 Second Plank HoldEvery 3 Read More...
17 Jul

7.18.17

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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 Balance (5x1 Snatch Complex)2 Snatch High Read More...
16 Jul

7.17.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 KB Snatches 6 shoulder taps in plank 4 Scapular Pulls7.17.17 Functional Fitness (AMRAP - Reps)4x3 Minute AMRAP with 2 minute Rest 3-6-9-12-15-18-21-24-27-30-33, etc, etc until time expires Burpees Ring Rows Air SquatsBegin each AMRAP where you stopped7.17.17 High Performance (AMRAP - Reps)4x3min AMRAP with 2min Rest 3,6,9,12,15...continue adding 3 reps each rd until time expires Burpee Box Step-Overs 24/20 Pullups Air Squats7.17.17 Competitor (AMRAP - Reps)4x3min with 2min rest 3,6,9,12 Burpee Box Jump Overs 24/20 Air Squats Pullups 3,6,9,12 Burpee Box Jump Overs Read More...
13 Jul

7.14.17

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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 dipDeadlift (5@50%, 3@60%, 2@70%, 1@75,80,85%, AMRAP@90%)Isabel (Time)For Read More...
12 Jul

7.13.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choice7.13.17 Functional Fitness (Time)4 Rounds 250m Row 20 Pushups7.13.17 High Performance (Time)4 Rounds 200m Run 3 Strict Pullups 3 Strict Ring Dips7.13.17 Competitor (Time)4 Rounds 200m Run 3 Ring MUsCash OutTime Permitting 6k Bike Read More...
11 Jul

7.12.17

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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%, 2@70%, 1@75,80,85%, AMRAP@90%)7.12.17 (AMRAP - Reps)3 Rounds 1 minute at each movement Calorie Row Thruster 75/55 Calorie Row Box Jump 24/20 Rest Scaling Options: Thruster 45/35, Lower Jump height (No Step-Ups)Athletes may start at any movementCash Out4 Rounds not for Time 10 Russian KB Swings 100m Single Kb Farmers Carry *switch arms every Read More...
10 Jul

7.11.17

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 KB Snatches 6 Lunges 4 shoulder taps in plankBack Squat (5@50%, 3@60%, 2@70%, 1@75,80,85%, AMRAP@90%)7.11.17 Functional Fitness (AMRAP - Rounds and Reps)7 minutes 3 pushups 3 Knee Ups 6 Overhead Lunges with PVC Pipe7.11.17 High Performance & Competitor (AMRAP - Rounds and Reps)7 mins 3 Handstand Pushups 3 T2Bs 6 OHLunges with plate 45/25Cash Out200m Run 10 secs rest 10 side shuffles (slow and controlled 10 secs rest 400m Run 10 secs rest 10 side shuffles (slow and controlled) 10 secs Read More...
09 Jul

7.10.17

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WOD
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 backSesame Street (AMRAP - Reps)14 min EMOM evens 100m run odds max reps double unders ***score total double undersstart with runCash Out3 Rounds 6 Hanging Hip Taps 3 Table Top Turn Overs each way Read More...
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