Monthly Archives: August 2017

9.1.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 backAerobic Capacity 9.1.17 (No Measure)3x4 minute Rounds 20 Second 50' Shuttle Run 20 Second Walk Rest 3 minutesCash Out30 Candlesticks Read More...

8.31.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choice8.31.17 (AMRAP - Reps)4 Tabata Rounds at each movement 20 Seconds of work, 10 seconds of rest Box Jump Overs 24/20 Deadlifts 155/105 Box Jump Overs 24/20 Deadlifts 155/105scale wiith step-oversCash Out2x5min Recovery Row with 2min rest Read More...

8.30.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 situps 6 Pushups 4 Squat JumpsBench Press (3@50%, 3@58%, 5x8@65%)Percentages based off New Working Max8.30.17 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' target8.30.17 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 Read More...

8.29.17

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 *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 SquatsFront Squat (3@50%, 3@58%, 5x8@65%)8.29.17 Functional Fitness & High Performance (Time)5 Rounds 200m Run 15 Power Snatches 45/35 Rx+ 75/55 17min Cap8.29.17 Competitor (Time)5 Rounds 490m Run 15 Read More...

8.28.17

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 Squats8.28.17 (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 PushupsDouble Under Practice (Time)Choose one: A. 5x50 B. 6x30 C. 7x20 D. 8x10 E. 5min Practice Read More...

8.25.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choiceSplit Jerk (15 minutes to establish a heavy max)8.25.17 (Time)4 Rounds 21 Deadlifts 65/45 12 Thrusters 65/45 Scale: 45/35 Rx+ 95/65 7 min CapCash Out5 sets 1 Muscle-Up Transition + 2 Dips 5 Shoot-Throughs Read More...

8.24.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 300m Row 3 Rounds 10 Barbell Single leg RDLs 10 Front Squats 5 Broad JumpsWords that rhyme with dog (AMRAP - Reps)5x2 min AMRAP 250 meter row burpee box jumps w/ remaining time 2 min rest after each AMRAP * each athlete has 5 roundsCash Out5 Rounds on Bike 1 minute casual 1 minute moderate Read More...

8.23.17

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 dipPower Snatch (10 minutes to find a Read More...

8.22.17

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 SquatsWarm-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 (Power Clean + Hang Squat Clean)10 minutes to work up to a heavy single work in teams of 2 Read More...

8.21.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 back8.21.17 (Distance)3 person team 20 minute Row for max Meters With the rower set to 20 mins, partners will alternate every 250 metersCash Out3 Rounds 30 Seconds Goblet Squat Hold 3 Wall Walk-Ups Read More...