Monthly Archives: April 2018

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...

4.18.18

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 back4.18.18 Functional Fitness & High Performance (Time)2 Rounds 400m Run 200m Row 25 Wallballs 14/10, 9’/8’ Rx+ 600m Run, 250m Row, 20/10 9’ 25min Cap Add 1 second for each rep left at cap4.18.18 Competitor (Time)1 mile Run (2x800s) 75/50 Cal Bike 50 Wallballs 20/14 25min Cap Add 1 second for each rep Read More...

4.17.18

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 SquatsGymnasticsEMOMx7 5 Pullup Variations Level 1: feet at half length 2: feet at full length Read More...

4.16.18

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 Samson Lunges each sideWarm-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 SquatsBack Squat (5x10)Based off 90% of 1RM 5 reps @40% 3 reps @50% 4-5 sets of 10 reps @60% (base number of sets off feel)4.16.18 Functional Fitness (AMRAP - Rounds and Reps)15 minute AMRAP 100m Run 5 Hang Power Read More...