Monthly Archives: April 2018

5.1.18

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 Inchworms Soldier Kicks Over-Under High Knee Butt Kickers CariocaShoulder Press (AMRAP @75%)Based off 90% of 1rm 5 reps @50% 3 reps @60% 1 Rep @ 70% 10-12 Reps @75%J.T. Scaled (Time)21-15-9 Seated Dual Dumbbell Strict Press Box Dips PushupsJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, Read More...

4.30.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Russian KB Swings 6 Situps 4 Samson LungesBack Squat (AMRAP@75%)Based off 90% of 1rm 5 reps @50% 3 reps @60% 1 Rep @ 70% 10-12 Reps @75% if 12 reps are easy, add 5% to your Working Max if you did 10 or less, keep Working Max the same4.30.18 (AMRAP - Reps)8 Minute AMRAP 3-6-9-12-15-etc Hang Squat Cleans 75/55 T2Bs Rx+ 95/65 Scale 45/35 (Hang Power Clean + Front Squat is allowed), Toes2KettlebellCash Out3 Rounds for quality 20 Read More...

4.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardNew SectionRunning Program 3 Rounds 500m rest 1:15 400m rest 1:15 300m rest 3 minutes RPE 7...scale to RPE 6 if needed Read More...

4.27.18

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 dipGymnastics2 Minute Strict Push-up/Handstand Push-up TestRandy (Time)For Read More...

4.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s ChoiceDeadlift (3x10)Based off 90% of 1rm 5 reps @55% 5 reps @62.5% 3 sets of 10 Reps @67.5%OQAG WOD 1 Functional Fitness & High Performance (Time)4-8-12 Thrusters 75/55 Knee-Ups Rx+ 115/80, T2B 7min CapClass time permittingOQAG WOD 1 Competitor (Time)4 Thrusters 135/95 1 Rope Climb 8 Thrusters 2 Rope Climbs 12 Thrusters 3 Rope Climbs 7 Minute Cap Read More...

4.25.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 backBoat Race Competitor (Time)3 Rounds 500m Row 400m Run Rest 3 minutes 25min Cap Read More...

4.24.18

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 SquatsShoulder Press (3x10)Based off 90% of 1rm 5 reps @55% 5 reps @62.5% 3 sets of 10 Reps @67.5%4.24.18 (AMRAP - Rounds and Reps)AMRAP in 20 minutes with a Partner A will perform 100m Single Arm Overhead KB Carry 35/25 (50m each arm) while B: Holds the top of a Read More...

4.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 Strict PullupsBack Squat (3x10)Based off 90% of 1RM 5 reps @55% 5 reps @62.5% 3 sets of 10 reps @67.5%2018 AGOQ WOD 2 (Time)4 Rounds 25 Pullup Variations Level 1: feet at half length 2: feet at full Read More...

4.20.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up2min CardioWarm-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 (5x10)Based off 90% of 1RM 5 reps @40% 3 reps @50% 5 set of 10 reps @60%Deadlift (5x10)Based off 90% of 1RM 5 reps @40% 3 reps @50% 5 set of 10 reps @60%4.20.18 (Time)1k Row 30 Deadlifts 155/105 50 Step-Ups Rx+ 225/155, Box Jump Overs Read More...

4.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choice4.19.18 (Distance)Alternating EMOMx10 Odd- 40 Single Unders w/ heavy rope Even- Bear Crawl for distance Rx+ Odd- 40 DUs Even- HSWalks *Use 24ft interval If at any point jump rope reps are not complete in the 60s time frame, the WOD is scaled Read More...