8.31.18

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

8.31.18 Functional Fitness (AMRAP – Reps)

Every 2 minutes x5

5 Strict Ring Rows

15 Abmat Situps

Max Pushups with Remaining time

Rx+ Strict Supine Ring Rows (elevate feet on a bench)

Score max ring rows

8.31.18 High Performance (AMRAP – Reps)

Every 2 minutes x5

5 Pullups

15 Weighted Situps 15/10

Max Seated DB Press with Remaining time 35/25

Rx+ Strict Pullups

Score total pullups

8.31.18 Competitor (AMRAP – Reps)

Every 2 minutes x5

5 C2Bs

15 GHD Situps

Max HSPUs with Remaining time

Rx+ Strict C2Bs, Strict HSPUs

Cash Out

Gymnastic Bodies Restore Shoulders and Scapula

8.30.17

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

Warm-up

Discuss Row technique

With Damper set to 1

Every minute for 5 minutes keep the following stroke count

-18

-19

-20

-21

-22

rest 2 minutes

5 minutes

every 30 seconds, pull 5 strokes to get to 500m pace

500m Row (Time)

Max Effort 500m Row

8.29.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

3 Rounds

30s Single Unders

10 KB Deadlifts

8 Situps

30 second Bike

6 Samson Lunges

4 Walkouts

Annie Rides a Bike (Time)

50-40-30-20-10

Double Unders

Abmat Situps

10/7 Cal Bike after each set

scale with Single Unders 2:1 and rep scheme if neccessary

16 min Time Cap

Cash Out

Accumulate 2 minutes in a Plank

Work a weakness

8.28.18

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

3 Rounds

1 minute Single Unders

10 Cossack Squats

8 Russian KB Swings

6 Situps

Warm-up *Barbell 3s (No Measure)

3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Front Squat (1+@95%)

5@45%

4@55%

3@65%

5@75%

3@85%

1+@95%

Running Bull (AMRAP – Rounds and Reps)

20 min AMRAP

4 DL 135/95

4 hang cleans 135/95

4 Push jerks 135/95

400m run

rest 1 minute @ run

score rounds and reps

400m counts as 1 rep

RX+ 185/125

8.27.18

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

Bench Press (1+@95%)

5@45%

4@55%

3@65%

5@75%

3@85%

1+@95%

8.27.18 Functional Fitness (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Burpees

9 Hang Power Snatches 45/35

6 Incline Push-up 30’

Rx+ 65/45

8.27.18 High Performance (AMRAP – Rounds and Reps)

12min

12 Burpees

9 Power Snatches 75/55

6 Box Dips

Rx+ 95/65, Ring Dips

8.27.18 Competitor (AMRAP – Rounds and Reps)

12 min

12 Bar Facing Burpees

9 Power Snatches 115/80

6 Bar Muscle-Ups

Cash Out

5 min Recovery Bike

8.24.18

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

8.24.18 (Time)

With a Partner complete 4 total Rounds alternating movements

100m Run

20 Thrusters 45/35

10 Bar Facing Burpees

20 KB Swings 53/35

10 Box Jump Overs 24/20

8.23.18

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

8.23.18 Functional Fitness & High Performance (AMRAP – Rounds and Reps)

18 Minutes

30 Deadlifts 105/75

15 Ring Rows

30/21 Calorie Row

15 Ring Rows

Rx+ 135/95, Pullups

8.23.18 Competitor (AMRAP – Rounds and Reps)

18 Minutes

20 Deadlifts 155/105

10 C2Bs

20/15 Cal Bike

10 C2Bs

Cash Out

Gymnastic Bodies Restore Scapula

8.22.18

CrossFit Texarkana – CrossFit

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Warm-up

Gymnastic Bodies Restore Hips

Coach’s choice

Front Squat (1×3+@90%)

5@50%

4@60%

3@70%

3@80%

3+@90%

8.22.18 Functioanl Fitness & High Performance (Time)

3 Rounds

20 Hang Power Cleans

20 Front Squats

20 Shoulder-to-Overhead

Rx: 60/45

Rx+ 75/55

8.22.18 Competitor (Time)

3 Rounds

20 Hang Power Cleans

20 Front Squats

20 Push Press

Rx: 95/65

15 Minute Cap

Cash Out

Accumulate 60 seconds in a Hanging L-Sit. Each time you drop do 10 Situps. Rest as needed

8.21.18

CrossFit Texarkana – CrossFit

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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

Bench Press (1×3@90%)

5@50%

4@60%

3@70%

3@80%

3+@90%

8.21.18 (3 Rounds for reps)

15×60 second Rounds

Alternate Movements every minute

-Row for Calories

-Burpees

-Double Unders

-Rest

*score is lowest reps at each movement

Cash Out

Tabata Hollow Body Holds

8.20.18

CrossFit Texarkana – CrossFit

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Warm 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 Warrior

Burgener 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 dip

Snatch (3-Position Snatch EMOMX8)

High Hang + Low Hang + Full Snatch

Work up to 65%

Nancy Scaled (Time)

5 Rounds

300m Run

15 Front Squats 75/55

Rx+ 95/65

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#