12.1.17

Announcements

Please make sure you sign up for the Christmas Party by Friday.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.
Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.

CrossFit Texarkana – CrossFit

Warm 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 Squats

Gymnastics

5 minutes for quality

2 Wall Walks or 10 Shoulder Taps from a box

20s Hold at the top of a Dip

12.1.17 (Time)

18-15-12-9-6-3

Knee Ups

20ft Bear Crawl

Hand Release Pushups

20ft Bear Crawl

Rx+ T2B, Handstand Walk, Strict HR Pushups

Cash Out

10min Recovery Row

11.30.17

Announcements

Please make sure you sign up for the Christmas Party by Friday.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.
Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.

CrossFit Texarkana – CrossFit

Warm-up

ROMWOD

Coach’s choice

Deadlift (10 Rep Max)

Work up to a 10 Rep Max

10 Reps @95% of 10RM

10 Reps @90% of 10RM

Work A Weakness EMOM (No Measure)

With Remaining Class Time

Even: Pistol Practice

Odd: Plank Hold

Above work is a recommendation. Athletes are allowed to work on any weakness they feel needs the most attention.

Metcon (No Measure)

Alternating Double Tabata

Double Unders

KB Sumo Deadlift High Pull
Metcon is for athletes who would prefer to WOD rather than work a weakness

11.29.17

Announcements

Please make sure you sign up for the Christmas Party by Friday.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.
Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.

CrossFit Texarkana – CrossFit

Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

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

Push Press (10 Rep Max)

Work up to a 10 Rep Max

10 Reps @95% of 10RM

10 Reps @90% of 10RM

16.3 Aerobic Capacity Functional Fitness (AMRAP – Rounds and Reps)

14 min AMRAP

200m Run

10 Hang Power Snatches 45/35

3 Supine Ring Rows (elevate feet)

16.3 Aerobic Capacity (AMRAP – Rounds and Reps)

14 minute AMRAP

200m Run

10 Power Snatches 75/55

3 Bar Muscle Ups

Scaled Option: 10 Hang Power Snatches 45/35

3 Strict Pullups

*5 Burpees anytime rest is taken

Cash Out

3 Rounds

30 Russian Twist

50m Single KB Waiters Carry

11.28.17

Announcements

Please make sure you sign up for the Christmas Party by Friday.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.
Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.

CrossFit Texarkana – CrossFit

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

10 Pushups

Samson

10 Supermans

Gymnastic Bear Crawl

10 Air Squats

Over-Under

High Knee

Butt Kickers

Carioca

11.28.17 (Time)

5 Rounds

500/400m Row

15 Box Jump Overs 24/20

42-36-30-24-18 Air Squats

Cash Out

Tabata Bike

20s Casual

10s Fast

11.27.17

Announcements

Please make sure you sign up for the Christmas Party by Friday.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.
Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

2 Rounds

200m Row

10 Barbell Single leg RDLs

6 Pause Wall Squats

24 ft Broad Jumps

30 seconds Single Unders

Warm-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 Squats

Back Squat (10 Rep Max)

Work up to a 10 Rep Max

10 Reps @95% of 10RM

10 Reps @90% of 10RM

11.27.17 Functional Fitness (AMRAP – Reps)

7 Minute AMRAP

Hang Power Clean

21@45/35

21@75/55

Max Reps with Remaining time@95/65

*Only reps at 95/65 count for score

11.27.17 High Performance & Competitor (AMRAP – Reps)

7 Minute AMRAP

Hang Power Clean

21@95/65

21@115/80

Max Reps with Remaining time@135/95

*Only reps at 135/95 count for score

Rx+ 135/95, 155/105, 185/135

Cash Out

10 Kip Swing

30 Hip Extensions

50 Banded Pull Aparts

11.24.17

Announcements

Holiday class times:
No class Thanksgiving day.
Friday; 5:30am 9:30am 5:30PM
Saturday No Barbell. Open Gym 9:00am
On Dec. 2 CFTXK will be serving breakfast from 7:15-8:30 for the Live United Bowl football teams at the Arkansas Convention Center. 7-10 Volunteers are needed. If interested, please Contact Joe Byrd.

Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.

CrossFit Texarkana – CrossFit

Warm Up *Run (No Measure)

2 minutes Row/Run/Bike/Ski

Burpee broad jump

Soldier Kicks

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

Turkey Day Chipper (Time)

For time:

26 pull-ups

26 DL 75/55

26 DU’s

26 Hang Snatch 75/55

26 Box Jump 24/20

26 Hang Clean 75/55

26 Toe to Bar

26 KB swings 53/35

26 S2OH 75/55

26 Wall Ball Shots 20/14

26 Burpee

Cash Out

5mins

20s Hold at the top of a Ring Dip

2 Wall Walks

11.23.17

Announcements

Holiday class times:
No class Thanksgiving day.
Friday; 5:30am 9:30am 5:30PM
Saturday No Barbell. Open Gym 9:00am
On Dec. 2 CFTXK will be serving breakfast from 7:15-8:30 for the Live United Bowl football teams at the Arkansas Convention Center. 7-10 Volunteers are needed. If interested, please Contact Joe Byrd.

Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.

CrossFit Texarkana – CrossFit

11.22.17

Announcements

Holiday class times:
No class Thanksgiving day.
Friday; 5:30am 9:30am 5:30PM
Saturday No Barbell. Open Gym 9:00am
On Dec. 2 CFTXK will be serving breakfast from 7:15-8:30 for the Live United Bowl football teams at the Arkansas Convention Center. 7-10 Volunteers are needed. If interested, please Contact Joe Byrd.

Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.

CrossFit Texarkana – CrossFit

Warm 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 Squats

Warm-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 Squats

Sumo Deadlift (1 Rep Max)

5@50%, 3@62.5%, 2@75%, 1@87.5%

Warmup as necessary. Find 1 Rep Max

11.22.17 (Time)

Every 4 minutes for 5 Rounds

12 T2B

16 Deadlifts 135/95

100m Sprint

Scaled Option: Knee-Ups, 45% DL

Rx+ 15 T2B, 15 Deadlifts 185/135, 15/12 Cal Bike

*Once round is complete, Rest for the remaining time in the 4min window. Score slowest round

*If T2Bs take more than 60s, move on

Cash Out

Tabata Hollow Body Holds

11.21.17

Announcements

On Dec. 2 CFTXK will be serving breakfast from 7:15-8:30 for the Live United Bowl football teams at the Arkansas Convention Center. 7-10 Volunteers are needed. If interested, please Contact Joe Byrd.

Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

2 Rounds

200m Row

10 Barbell Single leg RDLs

6 Pause Wall Squats

24 ft Broad Jumps

30 seconds Single Unders

Warm Up *Snatch (No Measure)

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Front Squat (1 Rep Max)

5@50%, 3@62.5%, 2@75%, 1@87.5%

Warmup as necessary. Find 1 Rep Max

11.21.17 Functional Fitness & High Performance (AMRAP – Rounds and Reps)

15 minute AMRAP

40 Single Unders with Heavy Rope

30/21 Calorie Row

15 Overhead Squats 75/55

Rx+ 60 Double Unders, OHS 105/80

11.21.17 Competitor (AMRAP – Rounds and Reps)

15min

60 DUs

30/24 Cal Row

10 OHSs 135/95

Cash Out

Work a weakness

11.20.17

Announcements

On Dec. 2 CFTXK will be serving breakfast from 7:15-8:30 for the Live United Bowl football teams at the Arkansas Convention Center. 7-10 Volunteers are needed. If interested, please Contact Joe Byrd.

Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.

CrossFit Texarkana – CrossFit

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

10 Pushups

Samson

10 Supermans

Gymnastic Bear Crawl

10 Air Squats

Over-Under

High Knee

Butt Kickers

Carioca

POP Rocks (Time)

For time:

150 Burpees

Cash Out

3 Rounds

8 Strict Pullups

90 second Row

5 Strict Pullups

90 seconds Rest

Bench Press (1 Rep Max)

5@50%, 3@62.5%, 2@75%, 1@87.5%

Warmup as neccessary. Find 1 Rep Max