Monthly Archives: August 2018

8.31.18

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 Squats8.31.18 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 rows8.31.18 High Performance (AMRAP - Reps)Every 2 minutes x5 5 Pullups 15 Weighted Situps 15/10 Max Seated DB Press with Remaining Read More...

8.30.17

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 CariocaWarm-upDiscuss 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 pace500m Row (Time)Max Effort 500m Row Read More...

8.29.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds 30s Single Unders 10 KB Deadlifts 8 Situps 30 second Bike 6 Samson Lunges 4 WalkoutsAnnie 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 CapCash OutAccumulate 2 minutes in a Plank Work a weakness Read More...

8.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Single Unders 10 Cossack Squats 8 Russian KB Swings 6 SitupsWarm-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 SquatsFront 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 Read More...

8.27.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceBench 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+ 65/458.27.18 High Performance (AMRAP - Rounds and Reps)12min 12 Burpees 9 Power Snatches 75/55 6 Box Dips Rx+ 95/65, Ring Dips8.27.18 Competitor (AMRAP - Rounds and Reps)12 min 12 Bar Facing Burpees 9 Power Snatches 115/80 6 Bar Muscle-UpsCash Out5 min Recovery Bike Read More...

8.24.18

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 back8.24.18 (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 Read More...

8.23.18

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 Squats8.23.18 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, Pullups8.23.18 Competitor (AMRAP - Rounds and Reps)18 Minutes 20 Deadlifts 155/105 10 C2Bs 20/15 Cal Bike 10 C2BsCash OutGymnastic Bodies Restore Scapula Read More...

8.22.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upGymnastic Bodies Restore Hips Coach’s choiceFront Squat (1x3+@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+ 75/558.22.18 Competitor (Time)3 Rounds 20 Hang Power Cleans 20 Front Squats 20 Push Press Rx: 95/65 15 Minute CapCash OutAccumulate 60 seconds in a Hanging L-Sit. Each time you drop do 10 Situps. Rest as needed Read More...

8.21.18

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 CariocaBench Press (1x3@90%)5@50% 4@60% 3@70% 3@80% 3+@90%8.21.18 (3 Rounds for reps)15x60 second Rounds Alternate Movements every minute -Row for Calories -Burpees -Double Unders -Rest *score is lowest reps at each movementCash OutTabata Hollow Body Holds Read More...

8.20.18

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 WarriorBurgener 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 (3-Position Snatch EMOMX8)High Hang + Low Read More...