1.1.18

CrossFit Texarkana – CrossFit

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

12.29.17

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 *Barbell 3s (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

Deadlift (3 Rep Max)

5@50%, 3@60%, 1@70%, 1@80%

3 sets to find a 3RM. Looking for 95+% of 1RM

Then, of 3RM- 3@95%, 3@90%

12.29.17 (Weight)

10. Minute Alternating EMOM

Even: 15 Wallballs 20/14

Odd: 5 Unbroken Hang Power Cleans

Score heaviest weight completed

Cash Out

1 Minute Kip Swings

30s Rest

1 Minute C2Bs

30s Rest

1 Minute Jumping Bar MUs

30s Rest

1 Minute Dips

*focus on form: feet together, Superman, Hollow Body, front lever, transition over the bar

12.28.17

CrossFit Texarkana – CrossFit

Warm-up

ROMWOD

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

12.28.17 Functional Fitness (AMRAP – Rounds and Reps)

10 minute AMRAP

40 Single Unders

30 Abmat Situps

20/14 Cal Bike

10 Burpees

10 Lateral Line Hops (R1, L2, etc)

12.28.17 High Performance & Competitor (AMRAP – Rounds and Reps)

10 minute AMRAP

40 Single Unders w/ Heavy Rope

30/21 Cal Bike

20 Knee Ups

10 Burpee Box Step-Overs 24/20

Rx+ 40 DUs w/ Heavy Rope, T2Bs, Burpee Box Jump Overs

Cash Out

2 Minute Jog

2 Minute Goblet Squat Hold

2 Minute Jog

1 Minute Archer each arm

12.27.17

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

2 Rounds

200m Row

10 Barbell Single leg RDLs

8 Shoulder to Overhead

24 ft Broad Jumps

4 Knee Ups

Push Press (3 Rep Max)

5@50%, 3@60%, 1@70%, 1@80%

3 sets to find a 3RM. Looking for 95+% of 1RM

Then, of 3RM- 3@95%, 3@90%

12.27.17 (Time)

4×4 minute rounds

Complete 1 round AFAP. Score slowest round

25 Air Squats

17/12 Calorie Row

7 Power Clean and Jerks 95/65

Scaled Option:

20 Air Squats

15/10 Calorie Row

7 Power Clean and Jerks 75/55

Rx+

30 Air Squats

20/15 Calorie Row

7 Power Clean and Jerks 115/80

Cash Out

4 Rounds

50m KB Waiters Carry

50 Russian Twists (R1, L2, R3, etc)

12.26.17

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

Warm-up *Barbell 3s (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 (3 Rep Max)

5@50%, 3@60%, 1@70%, 1@80%

3 sets to find a 3RM. Looking for 95+% of 1RM

Then, of 3RM- 3@95%, 3@90%

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cash Out

Double Tabata Bike for Calories

12.22.17

CrossFit Texarkana – CrossFit

Warm-up

There is a 45 Minute time Cap for today’s WOD. Athletes will be responsible for warming up before the clock starts.

12 Days of Christmas (Time)

For time:

1 Clean & Jerk 185/125 lbs

2 Bar Muscle Ups

3 Handstand Push Ups

4 Turkish Get Ups 53/35 lbs

5 Box Jumps 30/24 lbs

6 Pistols

7 Pull Ups

8 Burpees

9 Toes to Bar

10 Wall Balls 20/14 lbs

11 KB Sumo Deadlift High Pulls 70/53 lbs

12 Thrusters 115/75 lbs

*Perform movements in order of the song “12 Days of Chrsitmas.” 1 C&J……2 MU, 1 C&J…….3 HSPU, 2 MU, 1 C&J…etc

*Scale and modify accordingly

*45 Min Time Cap

12.20.17

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 *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

Push Press (5 Rep Max)

Of 1RM-5@50%, 5@60%, 5@70%

Of 5RM-5@90%, 5@95%, 5@98%, 5@95%, 5@90%

12.20.17 (Time)

50 Stationary Lunges

50 Box Jump Overs 24/20

Scaled Option: Lower the Jumping Height. No Step-Overs!

Rx+ 30/24

Cash Out

15 Minute Casual Bike

12.19.17

CrossFit Texarkana – CrossFit

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Gymnastic Bear Crawl

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

12.19.17 (AMRAP – Rounds and Reps)

12 minute AMRAP

21 Calorie Row

15 Pushups

9 Box Dips

Rx+ Strict Pushups, Ring Dips

Cash Out

Double Tabata Plank

12.18.17

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

2 Rounds

200m Row

10 Barbell Single leg RDLs

8 Overhead Squats

24 ft Broad Jumps

4 Knee Ups

Warm-up *Barbell 3s (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 (5 Rep Max)

Of 1RM-5@50%, 5@60%, 5@70%

Of 5RM-5@90%, 5@95%, 5@98%, 5@95%, 5@90%

Farmers Tan (Time)

100m KB farmers carry 2KBs

30 KB swings

50m KB carry 2 KBs

20 KB swings

50m KB carry 2KBs

10 KB swings

RX+70/53

RX 53/35

scaled 35/26

will most likely need to go in Heats

Cash Out

3 Rounds

5 Kipping Swings

10 Jumping Bar Muscle-Ups