3.30.18

CrossFit Texarkana – CrossFit

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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

3.30.18 Functional Fitness (AMRAP – Rounds and Reps)

20 Minute AMRAP

6 Ring Rows

8 Step-Ups 24/20 (4 each side)

10 Deadlifts 75/55

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

20min

1 Rope Climb

5 Box Jumps 24/20

10 Deadlifts 95/65

Rx+ Legless, 30/24, 135/95

3.28.18

CrossFit Texarkana – CrossFit

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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

Snatch and Lunge (Time)

10 Rounds for time:

5 power snatches 95/65

10 Alt. Oh lunges stationary

*stay in place for lunges- step out and step back

15 min time CAP

Cash Out

4 Rounds

15 Hip Extensions

10 Dumbbell Curls each arm

3.27.18

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Inchworms

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

Mobility

4 Rounds

30 second Goblet Squat Hold

Rest 15 seconds

30 second Plank

Rest 15 seconds

CrossFit Baseline (Time)

500m row

40 squats

30 sit-ups

20 push-ups

10 pull-ups

meant to be fast

scale accordingly

Cash Out

50 Banded Tricep Pull-downs

50 Banded Pull-Aparts

3.26.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s light, 10s fast

10 Russian KB Swings

8 Situps

6 Medball Squat Cleans

4 Walkouts

2 Samson Lunges each side

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

Warm-up

10mins to work up to clean wod weight

3.26.18 Functional Fitness (AMRAP – Rounds and Reps)

15 minute AMRAP

7 Power Clean 75/55

7 Burpees

200m Run

Rx+ 95/65

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

15 minute AMRAP

7 Power Cleans 135/95

7 Burpees

200m Run

Every 50m=1 rep

Rx+ 185/125

Cash Out

Accumulate 1 minute L-Sit (box, parallel bars, parallettes, benches)

3.23.18

CrossFit Texarkana – CrossFit

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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

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

3.21.18

CrossFit Texarkana – CrossFit

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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

3.21.18 (AMRAP – Reps)

Alt EMOMx16

6 Squat Snatches @45%

10 Pullups, Or any variation of

12 WallBalls

Max Calorie Bike in 40 seconds

Cash Out

3 Rounds

200m Jog

20 Russian Twists

3.20.18

CrossFit Texarkana – CrossFit

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Warm-up *Barbell 3s (No Measure)

3 Rounds

1 Minute Row/Run/Bike/Ski

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Power Clean (Heavy Single)

10 minutes to work up to a heavy single. Not necessarily a 1RM

3.20.18 (AMRAP – Rounds and Reps)

15 minute AMRAP

15 Abmat Situps

30 Air Squats

Cash Out

2x400m Run

Rest 1:1

3.19.18

CrossFit Texarkana – CrossFit

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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

Warm-up

6 minutes to work up to Thruster weight

Thruster (3 reps EMOMx7)

Keep weight linear for all 7 Rounds.

Choose a weight that will be challenging the last 3 sets

3.19.18 (Time)

21-18-15-12-9-6-3

Calorie Row

KB Swings 35/25

Rx+ 53/35