9.1.17

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

300m Row

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

Aerobic Capacity 9.1.17 (No Measure)

3×4 minute Rounds

20 Second 50′ Shuttle Run

20 Second Walk

Rest 3 minutes

Cash Out

30 Candlesticks

8.30.17

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

7 mins

100m Run

8 situps

6 Pushups

4 Squat Jumps

Bench Press (3@50%, 3@58%, 5×8@65%)

Percentages based off New Working Max

8.30.17 Functional Fitness & High Performance (2 Rounds for reps)

4 Minute AMRAP

15-12-9

Wallballs (males 14# ball to 9′, females 10# ball to 8′)

Knee-Ups

Max Calorie Row with remaining time

Rest 4 Minutes

4 minute AMRAP

15-12-9

Wallballs

Ring Rows

Max Calorie row with remaining time

Rx+ 20/10 wallballs to 9′ target

8.30.17 Competitor (2 Rounds for reps)

4min

15-12-9

Wallballs 20/14

T2B

Max Cal Bike with remaining time

Rest 4min

4min

15-12-9

Wallballs 20/14

Pullups

Max Cal Bike with remaining time

Cash Out

Tabata Hollow Body Holds

8.29.17

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

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

Front Squat (3@50%, 3@58%, 5×8@65%)

8.29.17 Functional Fitness & High Performance (Time)

5 Rounds

200m Run

15 Power Snatches 45/35

Rx+ 75/55

17min Cap

8.29.17 Competitor (Time)

5 Rounds

490m Run

15 Power Snatches 75/55

17min Cap

Cash Out

Work a weakness

8.28.17

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

8.28.17 (AMRAP – Rounds and Reps)

20 minute AMRAP

15 Abmat Situps

10 Burpees

5 Hanstand Pushups from a box

Rx+ weighted situps 15/10

Burpees to 6″ target

Handstand Pushups

Double Under Practice (Time)

Choose one:

A. 5×50

B. 6×30

C. 7×20

D. 8×10

E. 5min Practice

8.24.17

CrossFit Texarkana – CrossFit

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Warm Up *ROMWOD (No Measure)

ROMWOD

300m Row

3 Rounds

10 Barbell Single leg RDLs

10 Front Squats

5 Broad Jumps

Words that rhyme with dog (AMRAP – Reps)

5×2 min AMRAP

250 meter row

burpee box jumps w/ remaining time

2 min rest after each AMRAP

* each athlete has 5 rounds

Cash Out

5 Rounds on Bike

1 minute casual

1 minute moderate

8.23.17

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

Power Snatch (10 minutes to find a heavy single)

Aerobic Capacity 8.23.17 (AMRAP – Rounds and Reps)

AMRAP 12 minutes

200 meter Run

7 unbroken Power Snatches @70%

*stopping and not being able to do snatches unbroken results in a 1 Round penalty. Penalty rounds are subject to same standards

Pull-ups (Max Reps)

Cash Out

Accumulate 200m of Kettlebell Waiters Carry on each arm

8.22.17

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

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 (Power Clean + Hang Squat Clean)

10 minutes to work up to a heavy single

work in teams of 2 or 3

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaling Options:

7 Ring Rows, Pullups, C2Bs

7 Box Dips, Ring Dips

10 Hang Power Cleans 95/65, 115/80

Cash Out

Alternating Rounds with partner

10 Rounds Each

10/7 Calorie Bike

8.21.17

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

300m Row

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

8.21.17 (Distance)

3 person team

20 minute Row for max Meters

With the rower set to 20 mins, partners will alternate every 250 meters

Cash Out

3 Rounds

30 Seconds Goblet Squat Hold

3 Wall Walk-Ups