Monthly Archives: January 2018

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...

1.18.18

CrossFit Texarkana - CrossFitWarm-upROMWOD Rowing Drills Watch Concept 2 Basic Technique video. Athletes replicate movements in video. Watt Test: 10 easy strokes and 10 at max effort strokes for max watts at each damper setting. Take note of final total watts Damper set to 10 Damper set to 3 Damper set to 52k Row (Time)Max Effort 2k RowCash Out50 Band Pull Aparts 50 Abmat Situps Read More...

1.17.18

CrossFit Texarkana - CrossFitWarm-upCoach’s choiceSlightly Modified Martson (AMRAP - Rounds and Reps)20 minute AMRAP 1 Deadlift @80% of 1RM not to exceed 345/205 10 T2B 15 Bar Facing Burpees Read More...

1.16.18

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 SquatsBack Squat (5x3)1 Pause Back Squat + 2 Back Squats. 2 second pause on first Rep of each set. Work up to a heavy setJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsCash Out3 Rounds 15s Supine GHD Hold 15s Prone GHD Hold *hold a Hollow Body in both positions Read More...

1.15.18

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 dip3 position snatch (4x1)1 high hang snatch + 1 Read More...

1.12.18

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 *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 Warrior1.12.18 Functional Fitness & High Performance (AMRAP - Reps)3 Rounds Mins 0-2: 24 Alternating DB Snatches 25/15 Mins 2-4: 15 Step-Ups 24/20 Min 4-5: Max Box Dips (legs straight, heels on floor) Min 5-6: Rest Rx+ DB Snatches 35/25, Box Jumps, Read More...

1.11.18

CrossFit Texarkana - CrossFitWarm-upROMWOD Coach’s choice1.11.18 Functional Fitness (Time)18-12-6 Russian KB Swings 35/25 Deadlift 135/95 V-Ups1.11.18 High Performance & Competitor (Time)18-12-6 KB Swings 35/25 DL 185/135 Knee-Ups Rx+ 53/35, 225/155, T2BMetcon (AMRAP - Reps)Bike Cash Out5 Rounds 15s on, 45s off Bike for Cals Read More...

1.10.18

CrossFit Texarkana - CrossFitWarm Up *Jumps (No Measure)4 Rounds Row: 50s casual, 10s fast (increase intensity each round) 10 Barbell Single leg RDLs 8 Shoulder to Overhead 6 Medball Front Squats 4 Knee UpsPower Clean (7 minutes to build to a heavy)Take a 2 second Pause in each position: just above the knee, launch, catch. Focus on form and technique. Ensure hips close when receiving the bar. If form becomes questionable, lighten the weight.1.10.18 Functional Fitness & High Performance (3 Rounds for reps)3min Read More...

1.9.18

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 DipsWarm-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 SquatsFront Squat (3x8)3@50%, 5@60%, 3x8@70%1.9.18 (AMRAP - Rounds and Reps)In Teams of 3 20 minute AMRAP 50 Pullups 100 Pushups 150 Double UndersScale with Ring Rows or Racked Barbell Pulls and Single Unders 1:1 Read More...

1.8.18

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 skills work (No Measure)6 Rounds 30s work 30s Rest Double Unders HSPUs Alternate movementsPractice Double Unders HSPUs can be scaled with seated DB presses1.8.18 (Time)4 Rounds 15 Burpees 20 Situps 25 Air Squats1.8.18 (Time)4 Rounds 15 Burpees 20 Situps 25 Air SquatsCash Out3 Rounds 30 Glute Bridges 15 Banded Good Mornings Read More...