6.29.18

CrossFit Texarkana – CrossFit

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Warm-up *Barbell 3s (No Measure)

2 min cardio

Then 3 rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (AMRAP@85%)

Based off 93% of 1RM

5@50%

3@60%

2@70%

1@75%

1@80%

5-7@85%

6.29.18 Functional Fitness & High Performance (Time)

4×3 Minute Rounds

16 Stationary Lunges 35/25 (R1, L2, R3, etc)

100m Farmers carry 35/25

Max Hold in the top of a box dip

Hold kettlebells or dumbbells

Rx+ 53/35, Ring dip

6.29.18 Competitor (No Measure)

4x3min

16 Back Stepping Lunges 115/80

15/12 Cal Bike

5/3 Ring or Bar MUs

New Section

RUNNING PROGRAM

4 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

3 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

2 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

1 Round

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

6.28.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Coach’s choice

6.28.19 (Time)

20-18-16-14-12-10

Alternating Dumbbell Snatches 35/25

100m run after each set

Rx+ 50/35

Gymnastics

AMRAP in 5 minutes of Wall walks

New Section

RUNNING PROGRAM

4 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

3 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

2 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

1 Round

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

6.27.18

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 minute cardio

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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

New Section

RUNNING PROGRAM

4 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

3 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

2 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

1 Round

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

6.26.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

50 Single Unders

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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 (AMRAP @85%)

Based off 93% of 1RM

5@50%

3@60%

2@70%

1@75%

1@80%

5-7@85%

6.26.18 (AMRAP – Rounds and Reps)

15 Minute AMRAP

50 Double Unders

30 Deadlifts 95/65

10 Hang Power Cleans 95/65

Scale: 100 Single Unders, 75/55

Rx+ 135/95

Cash Out

ROMWOD

6.25.18

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

3 Rounds

1 minute Bike/Row/Run

10 Air Squats

8 Russian KB Swings

6 Situps

4 Samson Lunges

Back Squat (AMRAP@85%)

Based off 93% of 1RM

5@50%

3@60%

2@70%

1@75%

1@80%

5-7@85%

Gymnastics

Tabata

*attempt to hold chin Over Bar as long as possible, then hang for the remaining 20s

6.25.18 Functional Fitness (Time)

21-15-9

KB Swings 35/25

Burpees

Ring Rows or Racked Barbell

6.25.18 High Performance & Competitor (Time)

21-15-9

KB Swings 53/35

Burpee Pullups

Rx+ 70/53, Burpee C2B
*Looking for Pull-Up Bar to be roughly arms reach away

6.22.18

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

6.22.18 (AMRAP – Rounds and Reps)

15 Minute AMRAP

200m Run

20 Wallballs 20/10, 9’

Scale 14/10, 9’/8’

Rx+ 20/14, 10’/9’

*run is 4 reps

Cash Out

Accumulate 3 Minute Handstand Hold

Every time you drop do 10 Push-ups

6.21.18

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

Deadlift (4×5@77.5%)

Based off 93% of 1RM

2@65%

2@72.5%

4×5@77.5%

Nutrition Challenge Baseline (Time)

10-9-8-7-6-5-4-3-2-1

Air Squats

Abmat Situps

Pushups

6.20.18

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

Metcon (Time)

For Time In Teams of 3

Calorie Bike

Box Step-Overs 24/20

Power Cleans 115/80

Straight Leg L-Ups

Push Jerk 115/80

Box Step-Overs 24/20

Calorie Bike

Box Step-Overs 24/20

Power Cleans 95/65

Straight Leg L-Ups

Push Jerk 95/65

Box Step-Overs 24/20

Calorie Bike

Males: 60 Reps of each

Females: 40 Reps of each

Rx+ Box Jump Overs, 135/95 rd1, 115/80 rd2, T2B

30min Cap

6.19.18

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Snatch (No Measure)

50 Single Unders

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)

30 Double Unders

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 (4×5@77.5%)

Based off 93% of 1RM

2@65%

2@72.5%

4×5@77.5%

6.19.18 Functional Fitness (Time)

2 Rounds

50-40-30-20-10

Single Unders

5-4-3-2-1

Strict Ring Rows

50-40-30-20-10

Single Unders

5-4-3-2-1

Pushups

Rx+ Strict Ring Rows with feet on bench

Strict Pushups

6.19.18 High Performance (Time)

2 Rounds

50-40-30-20-10

Single Unders

5-4-3-2-1

Strict Pullups

50-40-30-20-10

Single Unders

5-4-3-2-1

Box Dips on ball of feet

Rx+ DUs, Strict C2Bs, Box Dips with feet off floor

6.19.18 Competitor (Time)

50-40-30-20-10

Double Unders

5-4-3-2-1

Ring MUs

50-40-30-20-10

Double Unders

5-4-3-2-1

Bar MUs

Cash Out

4 sets

25 Banded Pull-aparts

10 PVC Pass-Throughs