Monthly Archives: October 2017

11.1.17

CrossFit Texarkana - CrossFitThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsBench Press (1@70%, 1@77.5%, 5x3@82%)11.1.17 Functional Fitness (AMRAP - Reps)5min AMRAP 15-10-5 Cal Row Hang Power Snatch 45/35 Rest 5mins 5min AMRAP 15-10-5 Cal Bike Hang Clean and Jerks 45/3511.1.17 High Performance & Competitor (AMRAP - Reps)5min AMRAP 15/12-12/9-9/7 Cal Row Power Snatch 75/55 Rest 5min 5min AMRAP 15-12-9 Cal Bike Power Clean and Jerk 75/55 Rx+ 95/65Cash OutWork a weakness Read More...

10.31.17

CrossFit Texarkana - CrossFitWarm Up *Gymnastics (No Measure)2 minute Bike/Row/Run 3 Rounds 8 Step-Ups 6 Russian KB Swings 4 Strict PullupsWarm-up *Clean/Deads (No Measure)THEN 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsFront Squat (1@70%, 1@77.5%, 5x3@82%)🎃Happy Halloween🎃 (AMRAP - Rounds and Reps)12 minute AMRAP with Partner 100m Run 20 foot Bear Crawl 3 Deadlifts 185/125 4 Knee-Ups Partner A will complete a round while Partner B holds 1 Kettlebell 53/35 in one hand. Partner A may rest as needed. However, anytime Read More...

10.30.17

CrossFit Texarkana - CrossFitWarm 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 *Cindy (No Measure)2 min light bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 5 Pullups 10 Pushups 15 Air SquatsPullup Strength2 minutes max strict Pullups/C2Bs or Kipping Ring or Bar MUs Rest 1 minute 1min max Reps Rest 30s 30s max repsscore 1 set of total Read More...

10.27.17

CrossFit Texarkana - CrossFitWarm-upCoach’s choiceSumo Deadlift (7x3@75%)👻The Walking Dead (Time)100 Stationary Overhead Lunges with a plate 25/15 (R1,L2,etc) EMOM 3 Deadlifts 185/135 @3,2,1,Go complete 3 Deadlifts. Then complete as many Lunges as possible with the remaining time in the minute.Cash Out30 shoot-throughs Read More...

10.26.17

CrossFit Texarkana - CrossFitWarm-upROMWODWarm 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 CariocaDouble Push (AMRAP - Reps)8 min AMRAP 3 Hand release push-ups 30 double unders 6 HRPU 30 DUs 9 HRPU 30 DUs add 3 HRPU per round RX+ HSPUCash Out2k Row3 position snatch (1 set at each percentage: 50%, 60%, 70%, 75%, 80%)1 high hang snatch Read More...

10.25.17

CrossFit Texarkana - CrossFitWarm Up *Cindy (No Measure)2 min light bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 5 Pullups 10 Pushups 15 Air SquatsBench Press (7x3@75%)Aerobic Capacity Fran (Time)400m Run 21 Thrusters 18 Pullup Variations 400m Run 15 Thrusters 12 Pullup Variations 400m Run 9 Thrusters 6 Pullup Variations Though it is for time, this WOD is meant to be an Aerobic Capacity workout. There is no walking or stopping to rest at any time. Movements are to be unbroken Read More...

10.24.17

CrossFit Texarkana - CrossFitWarm Up *Gymnastics (No Measure)2 minute Bike/Row/Run 3 Rounds 8 Step-Ups 6 Russian KB Swings 4 Strict PullupsWarm-up *Clean/Deads (No Measure)THEN 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsFront Squat (7x3@75%)10.24.17 (Time)21 Bar Facing Burpees 21 Power Cleans 115/85 21 Bar Facing Burpees Rx+ 135/9510.24.17 (Time)21 Bar Facing Burpees 21 Power Cleans 115/85 21 Bar Facing Burpees Rx+ 135/95Cash Out5 Rounds 7/5 Cal Bike 50m Shuttle Run Rest 90s Read More...

10.23.17

CrossFit Texarkana - CrossFitWarm 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 back10.23.17 (Time)6 Rounds 500m Row 400m RunCash OutPractice a Front Lever Read More...

10.20.17

CrossFit Texarkana - CrossFitWarm 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 backClean and Jerk (2@60%, 2@70%, 2+1@ 80%, 85%, 1@90%, 2+1@85%)drop and quickly reset for each repClean Extension (4X3@80%)drop and quickly reset after each repNightmare on 19th Street 🔥 (Time)100 DUs 20 Cal Bike 30 KB Swings 70/53 40 Abmat Situps 5 Rope Climbs 60 Thrusters 45/35Cash OutRun 1mile Read More...

10.19.17

CrossFit Texarkana - CrossFitWarm-upROMWOD Coach’s choiceWork A Weakness EMOM (No Measure)With Remaining Class Time Even: Handstand Holds Odd: Shoulder MobilityMetconIf a METCON is preferred 10 Minute AMRAP 10 Cal Row 10 S2OH 10 Cal Row 10 DeadliftsSnatch (2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 2@85%)Drop and quickly reset for each repPower clean and push jerk (drop and quickly reset for each rep)2@50%, 2@60%, 2@65%, 2X2@70%Snatch Grip Deadlift (4X3@80%)2 count pause just above the knee Read More...