Monthly Archives: July 2017

8.1.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Wallballs (light) 6 Box Jumps (no bounding) 4 Pushups 2 Ring RowsFront Squat (5@40%, 3@50%, 5x10@60%)Percentages based off 90% of 1RM8.1.17 (Time)6 Rounds 7 Thrusters 75/55 7 Pullups 7 Burpees10min Cap Scaled Option: Ring Rows or Racked Barbell. NO jumping Pullups add 1 sec for every rep not completed in the time capCash Out5 Rounds 10/8 Cal Bike Rest 1 minute Read More...

7.31.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choice11.15.16 (Time)w/ Partner 3x1k Row eachCash OutAccumulate 1min freestanding tripod/headstand/handstand Read More...

7.28.17

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 WarriorWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Squats 6 pushups 4 Scapular Pulls7.28.17 Functional Fitness (AMRAP - Rounds and Reps)15 minute AMRAP 12 Lunges (R1, L2) 10 Abmat Situps 8 Hand Walk-Outs with a Pushup7.28.17 High Performance (AMRAP - Rounds and Reps)15min 12 Jumping Lunges (R1,L2) 10 Abmat Situps 4 Wall Walk-Ups with Pushup7.28.17 Competitor Read More...

7.27.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaDeadlift (5@50%, 3@60%, 2@70%, 1@80%, 1@90%, find 1 rep max)20mins to find 1RM. Warmup as neededWork A Weakness EMOM (No Measure)With Remaining Class Time Even: Weakness 1 Odd: Weakness 2 Read More...

7.26.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choiceShoulder Press (5@50%, 3@60%, 2@70%, 1@80%, 1@90%, find 1 rep max)20min to find 1RM. Warmup as needed7.26.17 Functional Fitness (Time)50 Calorie Row 40 Alternating Kettlebell Snatches 25/18 30 Step-Ups 24/20 20 Burpees 10 Power Cleans 65/457.26.17 High Performance & Competitor (Time)60 Cal Row 50 Alternating Kb/db Snatches 35/25 40 Box Jumps 24/20 30 Burpees 20 Dual kb/db Power Cleans 35/25 Rx+ Dumbbells 50/35Cash Out80 Russian Twists 30 Hip Extensions Read More...

7.25.17

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 SquatsAerobic Capacity 7.25.17 (AMRAP - Rounds and Reps)12 minute AMRAP 200m Run 10 Unbroken Pullups/Jumping/Ring Rows 200m Run 10 Unbroken Toes-2-Bar/Knee Ups/Toes-2-WallballScale as needed to complete WOD without stopping.Cash Out5 Rounds 20s work, 40s rest Bike, ski, run, or jump rope Read More...

7.24.17

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 SquatsBack Squat (5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Find 1 rep max)20mins to find 1RM. Warmup as needed7.24.17 (Time)27-21-15-9 Kettlebell Sumo Deadlift High Pull 53/35 Kettlebell Swings 53/35 Scale: 35/25 Rx+ 70/5312min CapCash Out3 Rounds 30 Shoulder Taps 30s ankle mobility Read More...

7.21.17

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers 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...

7.20.17

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...

7.19.17

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 (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...