Monthly Archives: July 2018

8.1.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Pushups 6 Situps 4 Scap Retractions 2 PullupsWarm-up *Barbell 3s (No Measure)2 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsThruster (15 minutes to build to a 8RM)Bar taken from the rack8.1.17 (Time)6 Rounds 7 Thrusters 75/55 7 Pullups 7 BurpeesCash OutDouble Tabata Plank Read More...

7.31.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row/Run/Bike/Ski Spiderman Samson Inchworms Soldier Kicks Over-Under High Knee Butt Kickers CariocaWarm-up *Barbell 3s (No Measure)2 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back Squats7.31.18 Functional Fitness (Time)21-15-9 Deadlifts@70% Forward Facing Bar Jump Overs7.31.18 High Performance (Time)21-15-9 Deadlifts 135/95 Box Jumps 20/16 Rx+ 155/105, 24/207.31.18 Competitor (Time)21-15-9 Deadlifts 225/155 Box Jumps 24/20 Rx+ 275/185, 30/24 10 Minute Cap for all athletesCash OutRecovery 10 Minute Bike or ROW @60-69% HR or 5-6 RPE Read More...

7.30.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)500m Row Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s light, 10s fast 10 Russian KB Swings 8 Situps 6 PVC Overhead SquatsOverhead Squat (10 minutes to build to a heavy single )7.30.18 (AMRAP - Rounds and Reps)12 Minute Partner AMRAP 20 Alternating Dumbbell Snatches 50/35 50ft Overhead Dumbbell carry (switch arms every 25ft) *partners alternate each Read More...

7.27.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceDeadlift (AMRAP @90%)Based off 94% of 1RM 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90%7.27.18 (AMRAP - Reps)Partner AMRAP EMOMX15 Minute 1,4,7, 10, 13: Partner A- Max Cal Bike Partner B- Max Burpees Minute 2, 5, 8, 11, 14: Partner A- Max Burpees Partner B- Max Cal Bike Minute 3, 6, 9, 12: Rest Read More...

7.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD 300m RowBurgener 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 dipSnatch (EMOMx12)Squat Snatch Add weight as desired; however, focus is form and technique. Get comfortable getting under the bar. Lets try not to Power Snatch + OHS. It is ok to catch high Read More...

7.25.18

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 back7.25.18 (AMRAP - Rounds and Reps)20 Minute Partner AMRAP 200m Run 6 Toes-2-Bar *Alternate Rounds Read More...

7.24.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 SquatsShoulder Press (AMRAP @90#)Based off 94% of 1RM 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90%7.24.17 Functional Fitness (Time)5 Rounds 5 Power Cleans 75/55 10 Strict Ring Rows7.24.18 High Performance & Competitor (Time)5 Rounds 5 Power Cleans 115/80 10 Pullups Rx+ 155/105, C2BsCash OutEMOMX7 3-7 HSPUs or 2 Wall Walks Read More...

7.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Pushups 6 Situps 4 Samson LungesBack Squat (AMRAP @90%)Based off 94% of 1RM 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90%7.23.18 (AMRAP - Reps)Double Alternating Tabata -Barbell Back Squats 45/35 -Single Unders Rx+ DUsCash Out3 Rounds 10 Reverse Dumbbell Lunges 10 Hip Extensions Read More...

7.20.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Pushups 6 Situps 4 Samson Lunges7.20.18 Functional Fitness & High Performance (Time)21-15-9 Wallballs 14/10, 9/8’ Pushups Rx+ 20/10,9’ & Strict Pushups7.20.18 Competitor (Time)21-15-9 Back Squats@75% Handstand Pushups Rx+ Strict HSPUsCash Out2x800m run Read More...

7.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Barbell 3s (No Measure)3 Rounds 3 Lot Trips 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsDeadlift (5x3@82.5%)Bases off 94% of 1RM Warmup with 2-3 sets of 3 reps 1rep @70% 1@77.5% 5x3@82.5%7.19.18 High Performance & Competitor (AMRAP - Reps)5 Rounds 90s Bike for Cals 30s Max Ring Dips 60s Rest Rx+ Max Bar Muscle-Ups7.19.18 Functional Fitness (AMRAP - Reps)5 Rounds 90s Max Overhead Lunges with a Plate 45/35 30s Max Box Dips 60s Rest Read More...