Monthly Archives: September 2017

9.29.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Step-Ups 6 Russian KB Swings 4 Pushups9.29.17 (AMRAP - Rounds and Reps)8 minute AMRAP 10 T2B 10 BurpeesCash Out8k Bike Read More...

9.28.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choiceSumo Deadlift (3@50%, 3@60%, 6x5@70%)Percentages based off New Working MaxWork A Weakness EMOM (No Measure)With Remaining Class Time Even: Weakness 1 Odd: Weakness 2MetconFor those who would prefer a WOD rather than work a weakness 21-15-9 Calorie Bike HSPUs Read More...

9.27.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 min light bike 2 Rounds 3 Spiderman and Reaches each side 5 Band Pull-Aparts 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 10 PVC Pass Throughs 10 Pushups 15 Air SquatsBench Press (3@50%, 3@60%, 6x5@70%)Percentages based off New Working Max9.27.17 (AMRAP - Reps)Teams of 3 18 min AMRAP 150m Row 12 Alt KB/DB Snatches 35/25 Max Unbroken Pullups Scale: 8 KB Snatches 25/18, Ring Rows Rx+ 12 DB Snatches 50/35, Chest-2-Bars *Athlete A will complete 1 Round while B&C rest. Only Read More...

9.26.17

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 WarriorCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers Carioca9.26.17 (Time)80 Double Unders 80 Air Squats 800m RunCash OutTabata Burpees Read More...

9.25.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Clean/Deads (No Measure)300m Row 3 Rounds 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@60%, 6x5@70%)Percentages based off New Working Max9.25.17 (AMRAP - Reps)5x1mins 6 Power Cleans 115/80 3 Push Jerks 115/80 Rest 2 mins Scale: 75/55 Rx+ 155/105start each interval where the last endedCash Out3sets 15 second hold at the top of a ring dip Rest with 2 minute plank, puppy dog hold, and down dogHang Power Clean (3@50%, 3@60%, 3@65%, Read More...

9.23.17

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardHang Snatch (4x2 Snatch High Pull + Hang Squat Snatch @50%)Snatch (3@60%, 3@70%, 2x3@75%, 2x2@80%)Clean (4x3 progressing in weight)start with 50-60% gradually increase without losing proper form and technique Read More...

9.22.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choice800m Run (Time)Max Effort 800m Run4x800m Run Rest 3 minutes Record slowest timeCash Out3x1 minute max HSPUs Read More...

9.21.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 300m Row 3 Rounds 10 Barbell Single leg RDLs 10 Front Squats 5 Broad Jumps9.21.17 Functional Fitness (Time)30 Hang Power Cleans 45/35 30 Stationary Front Rack Lunges 45/35 30 Toes-2-Barbell9.21.17 High Performance (Time)30 Power Cleans 75/55 40 Stationary Front Rack Lunges 75/55 50 Knee-Ups9.21.17 Competitor (Time)50 Power Cleans 95/65 50 Stationary Front Rack Lunges 95/65 50 T2BCash Out3 km row Read More...

9.20.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Step-Ups 6 Russian KB Swings 4 PushupsWarm-up *Clean/Deads (No Measure)3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsClean (3@50%, 3@60%, 3@70%, 2x3@75%)Preferably Squat Cleans, but Power Clean + Front Squat is acceptable for those needing practice. Drop bar and quickly reset after each rep. Percentages based off 1RMBody Armor (3 Rounds for reps)12 minute Alternating EMOM 10/7 Calorie Row 10 Abmat Situps 10/7 Calorie Bike Max Read More...

9.19.17

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 dipHang Power Snatch (3@50%, 3@60%, 2x2@70%, )Percentages Read More...