Monthly Archives: May 2018

6.1.18

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 backDeadlift (1x8-10)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-upsCash Out10-15 Minute Recovery Bike Read More...

5.31.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODCrossFit 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 (1x8-10)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 Read More...

5.30.18

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 (1x8-10)Based off 92% of 1RM 5@50% 3@60% 2@70% 1@75% 8-10@80%9.30.16 (AMRAP - Rounds and Reps)Death By Power Snatch 75/55 Read More...

5.29.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceMurph Recovery Row (Time)2 Rounds 27/20 Calorie Row Rest 60 seconds 21/15 Calorie Row Rest 30 seconds 15/10 Calorie Row Rest 2 minutesCash OutROMWOD Read More...

5.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Read More...

5.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardNew SectionRUNNING PROGRAM 4 Rounds 400m Run Rest 30 seconds 400m Run Rest 30 seconds 400m Run Rest 5 minutes Read More...

5.25.18

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 CleansWarm-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 (3x8@72.5%)Based off 92% of 1RM 3@60% 3@67.5% 3x8@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 20/145.25.18 Functional Fitness & High Performance Read More...

5.24.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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 back5.24.18 (AMRAP - Rounds and Reps)AMRAP in 8 minutes 12 Seated Dumbbell Presses 40 Single Unders Rx+ 8 HSPUs, 20 DUsCash OutWork a weaknessNew SectionRUNNING PROGRAM 25 minute Run for meters Rest 5 minutes 5 Rounds Run 80 meters Rest 90 seconds Read More...

5.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice5.23.18 Functional Fitness (AMRAP - Rounds and Reps)20 Minute AMRAP with a Partner 10 Hang Power Snatches 45/35 10 Box Step Overs 20" 10 T2Barbell5.23.18 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 T2BCash Out10-15 Minute Recovery bikeNew SectionRUNNING PROGRAM 25 minute Run for meters Rest 5 minutes 5 Rounds Run 80 meters Rest 90 seconds Read More...

5.22.18

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 WarriorWarm 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 (3x8@72.5%)Based off 92% of 1RM 3@60% 3@67.5% 3x8@72.5%Deads and Run (Time)21-15-9 deadlift 225/155 400m runGymnastics5x7 Unilateral Tempo Ring Rows each arm 1 count up 2 Read More...