Monthly Archives: January 2018

2.1.18

CrossFit Texarkana - CrossFitWarm-upROMWODWarm 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 Squats2.1.18 Functional Fitness & High Performance (Time)6 Rounds 20 Abmat Situps 6 Dips *box, GHD, parallel bars (feet must be off floor) Rx+ Ring Dips2.1.18 Competitor (Time)6 Rounds 20 GHD Situps 3 Bar Muscle Ups12min Cap Read More...

1.31.18

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 CariocaWarm-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 Squats3 Position Clean (Heavy Complex)Mid-thigh, knee, floor1 complex every 90s for 6 Rounds Work up to a heavy complex1.31.18 (Time)3 Rounds: 15 Hang Power Cleans (75/55) 15 Lateral Barbell Burpees Rx+ 115/80Athletes must use the new Burpee standard Read More...

1.30.18

CrossFit Texarkana - CrossFitWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round) 10 Barbell Single leg RDLs 8 Abmat Situps 6 Medball Front Squats 4 Hang Muscle Cleans1.30.18 Functional Fitness (Time)21 – 15 – 9 Wallballs (14/10 to a 9/8’ target) Ring Rows or Racked Barbell Thrusters (45/35) Step-Ups (24/20) Ball Slams 20/1220min Cap1.30.18 High Performance (Time)21 – 15 – 9 Wallballs (20/10 to 9’ target) Pull-ups Thrusters (75/55) Box Jumps (24/20) Kettlebell Swings (35/25)20min Cap1.30.18 Competitor (Time)21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings Read More...

1.29.18

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 dipOverhead Squat (EMOMx10)1 Power Snatch + 1 OHS @ 40%, Read More...

1.26.18

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 CariocaCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutesAthletes must use the new DB Snatch StandardCrossFit Games Open 17.1 Scaled (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee Read More...

1.25.18

CrossFit Texarkana - CrossFitWarm-upROMWOD Coach’s choice1.25.18 Functional Fitness (AMRAP - Rounds and Reps)13 minute AMRAP 50 Wallballs 14/10, 9’/8’ 40 KB Swings 25/18 30 Ring Rows or Racked Barbell Pulls 20 Clean & Jerks 75/551.25.18 High Performance (AMRAP - Rounds and Reps)13min AMRAP 50 Wallballs 20/10, 9’ 40 KB Swings 35/25 30 Pullups 20 Clean & Jerks 95/651.25.18 Competitor (AMRAP - Rounds and Reps)13min 50 Wallballs 20/14 40 KB Swings 53/35 30 C2Bs 20 C&Js 135/95 Read More...

1.24.18

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 SquatsGymnastics Skill/ strength EMOM (No Measure)14 Minute Alternating EMOM 50 Double Unders or Practice 6 T2B (practice big Kipping Swings. Attempt not to sway)1.24.18 Functional Fitness & High Performance (AMRAP - Reps)Every 90 seconds for 6 Rounds 12/9 Cal Row Max Standing DB Push Press With Remaining Time 25/15 Rx+ 14/10 Row, 35/25 Read More...

1.23.18

CrossFit Texarkana - CrossFitWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round) 10 Barbell Single leg RDLs 8 Abmat Situps 6 Medball Front Squats 4 Hang Muscle Cleans1.11.17 (Time)Buy-In: 300m Row 30-20-10 Deadlifts 115/75 Hang Power Cleans 115/75 K2E Buy-Out: 300m Row20 Minute CapCash Out21-15-9 Hip Extensions Banded Good Mornings Read More...

1.22.18

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...

1.19.18

CrossFit Texarkana - CrossFitWarm Up *Jumps (No Measure)4 Rounds Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round) 10 Barbell Single leg RDLs 8 Shoulder to Overhead 6 Medball Front Squats 4 WalkoutsWarm-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 SquatsSplit Jerk (Heavy Single)3@50%, 3@60%, 2@70%, 2@80%, 1@90+%The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesCash Out5x30s Handstand Hold Rest As Read More...