Monthly Archives: February 2018

3.1.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODMetconActive Recovery For Open Athletes 3 Rounds 1min light Row 4 Spiderman & Reaches each side 8 Air Squats 12 Russian KB Swings 2x30s Samson Holds each side 3 Rounds 1min light Bike 4 Divebomb Pushups 8 PVC OHSs 12 Abmats SitupsMetcon (Time)Coach’s Warmup Then For Time 20 KB Swings 53/35 30 Power Cleans 135/95 40 Air Squats 500m Row Read More...

2.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 dipSnatch (EMOMx5)For the first 5 sets perform Read More...

2.27.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit 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 CariocaSkill Work4x2min 5 Deadlifts @75% 10 OH Lunges with Plate 35/25 5-10 Strict Pushups Rest with remaining time2.27.18 (3 Rounds for reps)AMRAP 4mins 27 Cal Row 27 WallBalls 20/14 27 Strict Pullups -Rest 4mins AMRAP 4mins 21 Cal Row 21 WallBalls 20/14 21 Abmat Situps -Rest 4mins AMRaP 4mins 15 Cal Row 15 WallBalls 20/14 15 Kipping Pullups Read More...

2.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round) 10 Barbell Single leg RDLs 8 Knee-Ups 6 Wallballs 4 Hang Muscle Cleans2.26.18 Functional Fitness & High Performance (Time)3 Rounds 12 Front Squats 45/35 10 Burpees 8 Step-Ups 24/20 8/6 Cal Bike Rx+ FS 75/55, Box Jumps2.26.18 Competitor (Time)21-15-9 Front Squats 95/65 Burpee Box Jumps 24/20 Cal Bike (Women: 15-12-9 cals)Cash OutWeather permitting 800m Jog Read More...

2.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 WarriorCrossFit 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 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowCrossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)Complete Read More...

2.22.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceMetcon (No Measure)As a Recovery for those in the Open For quality 5 Rounds 300m Row 10 Abmat Situps 9 Wall Squats w/ PVC pipe 8 Pushups 7 Hang Power Snatches* 6 Box Jumps 5 Burpees 4 Pullups 3 Deadlifts* 20s Plank 1 Clean&Jerk* *weight should start with the Barbell and only increase slightly to a light load throughout each round10.18.17 (AMRAP - Reps)2mins work 1min rest at each movement Air Squat Pushup Box Jump 24/20 Burpee Air SquatFor those not participating in the Open.... (you should be participating) Read More...

2.21.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 SquatsEMOM (Weight)9 Minute EMOM 1: 3 Hang Power Cleans @60% + 1 Ring Muscle-Up (Dip) 2: 2 Hang Power Cleans @70% + 2 Ring Muscle-Ups (Dips) 3: 1 Hang Power Read More...

2.20.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-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 (6x5)50%, 60%, 70%, 80%, 2@85%2.20.18 Functional Fitness (AMRAP - Reps)3x3min Rounds 12/9 Cal Row 12 Burpees Max Front Squats 75/55 Rx+ 95/652.20.18 High Performance & Competitor (AMRAP - Reps)3x3min rounds 15/12 Cal Row 15 Lateral Burpees Over Bar Max Overhead Squats 95/65 Rest 3mins Rx+ 135/95Cash Out2 Casual Rounds 30 Step-Ups 30 Hip Extensions 5 Minute Bike Read More...

2.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round) 10 Barbell Single leg RDLs 8 Knee-Ups 6 Wallballs 4 Hang Muscle CleansGymnastic Strength (No Measure)6 Rounds 60 seconds of Work 30 seconds of Rest 20 Abmat Situps Max HSPUs (scale with seated Dumbbell Presses)Abraham Lincoln (Time)10-1 Thruster 95/45 1-10 Toes to bar on 3,2,1 go you will do 10 thrusters followed by 1 toe to bar, 9 thrusters-2 toe to bar etc... Read More...

2.16.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 dipSnatch (1 Squat Snatch EMOMx10)50%, 55%, 60%, Read More...