Monthly Archives: December 2017

1.1.18

CrossFit Texarkana - CrossFitThe 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-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here Read More...

12.29.17

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 SquatsWarm-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 SquatsDeadlift (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 Read More...

12.28.17

CrossFit Texarkana - CrossFitWarm-upROMWODWarm 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 back12.28.17 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 Read More...

12.27.17

CrossFit Texarkana - CrossFitWarm Up *Jumps (No Measure)2 Rounds 200m Row 10 Barbell Single leg RDLs 8 Shoulder to Overhead 24 ft Broad Jumps 4 Knee UpsPush 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)4x4 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 Read More...

12.26.17

CrossFit Texarkana - CrossFitWarm 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 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 dipWarm-up *Barbell 3s (No Measure)THEN 3 Bent Over Rows 3 RDLs 3 Read More...

12.22.17

CrossFit Texarkana - CrossFitWarm-upThere 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 Read More...

12.21.17

CrossFit Texarkana - CrossFitWarm-upROMWOD Coach’s choiceDeadlift (5 Rep Max)Of 1RM-5@50%, 5@60%, 5@70% Of 5RM-5@90%, 5@95%, 5@98%, 5@95%, 5@90%Work A Weakness EMOM (No Measure)With Remaining Class Time Even: 15/10 Cal Row Odd: 3 TnG Power Snatches Read More...

12.20.17

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 SquatsWarm 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 WarriorPush 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 Read More...

12.19.17

CrossFit Texarkana - CrossFitCrossFit 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 Carioca12.19.17 (AMRAP - Rounds and Reps)12 minute AMRAP 21 Calorie Row 15 Pushups 9 Box Dips Rx+ Strict Pushups, Ring DipsCash OutDouble Tabata Plank Read More...

12.18.17

CrossFit Texarkana - CrossFitWarm Up *Jumps (No Measure)2 Rounds 200m Row 10 Barbell Single leg RDLs 8 Overhead Squats 24 ft Broad Jumps 4 Knee UpsWarm-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 SquatsBack 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 Read More...