6.1.18

CrossFit Texarkana – CrossFit

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Warm 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 back

Deadlift (1×8-10)

Based off 92% of 1RM

5@50%

3@60%

2@70%

1@75%

8-10@80%

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cash Out

10-15 Minute Recovery Bike

5.31.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

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

Shoulder Press (1×8-10)

Based off 92% of 1RM

5@50%

3@60%

2@70%

1@75%

8-10@80%

5.31.18 (Time)

12 Total Rounds

Teams of 3

Alternate movements

8/5 Cal Bike

8 Burpees

*1 partner works at a time

5.25.18

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

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

Deadlift (3×8@72.5%)

Based off 92% of 1RM

3@60%

3@67.5%

3×8@72.5%

5.25.18 Competitor (2 Rounds for time)

At 3,2,1, Go

21/15 Cal Bike

12 Power Cleans 155/105

15/12 Cal Bike

9 Power Cleans 155/105

9/6 Cal Bike

6 Power Cleans 155/105

*7 Minute Time Cap

At 10:00

25 Wallballs 20/14

5.25.18 Functional Fitness & High Performance (2 Rounds for time)

At 3,2,1, Go

15/12 Cal Bike

12 Power Cleans 95/65

9/6 Cal Bike

9 Power Cleans 95/65

6/3 Cal Bike

6 Power Cleans 95/65

*7 Minute Time Cap

At 10:00

25 Wallballs 14/10, 9/8’

Rx+ 115/80

WBs- 20/10, 9’

5.24.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm 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 back

5.24.18 (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

12 Seated Dumbbell Presses

40 Single Unders

Rx+ 8 HSPUs, 20 DUs

Cash Out

Work a weakness

New Section

RUNNING PROGRAM

25 minute Run for meters

Rest 5 minutes

5 Rounds

Run 80 meters

Rest 90 seconds

5.23.18

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

5.23.18 Functional Fitness (AMRAP – Rounds and Reps)

20 Minute AMRAP with a Partner

10 Hang Power Snatches 45/35

10 Box Step Overs 20″

10 T2Barbell

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

20 Minute AMRAP with a Partner

10 Hang Power Snatches 75/55

10 Box Jump Overs 20″

10 T2B

Cash Out

10-15 Minute Recovery bike

New Section

RUNNING PROGRAM

25 minute Run for meters

Rest 5 minutes

5 Rounds

Run 80 meters

Rest 90 seconds

5.22.18

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

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

Shoulder Press (3×8@72.5%)

Based off 92% of 1RM

3@60%

3@67.5%

3×8@72.5%

Deads and Run (Time)

21-15-9

deadlift 225/155

400m run

Gymnastics

5×7 Unilateral Tempo Ring Rows each arm

1 count up

2 count Hold at the top

3 count down

New Section

RUNNING PROGRAM

25 minute Run for meters

Rest 5 minutes

5 Rounds

Run 80 meters

Rest 90 seconds