Monthly Archives: August 2018

8.14.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Single Unders 10 Cossack Squats 8 Russian KB Swings 6 SitupsFront Squat (5+@85%)5@45% 5@55% 5@65% 5@75% 5+@85%8.14.18 Functional Fitness & High Performance (Time)3 Rounds 40 Air Squats 30 Abmat Situps 200m Run 15min CAP8.14.18 Competitor (Time)3 Rounds 50 DUs 35 Abmat Situps 20/14 Cal Bike 15min CAPCash Out2x20 Hip Extensions Read More...

8.13.18

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 (5+@85%)5@45% 5@55% 5@65% 5@75% 5+@85%8.13.18 (AMRAP - Rounds and Reps)12 Minute AMRAP 250m Row 15 Push-ups Rx+ Strict *Every 50m=1 repCash Out3 Rounds Wallball Carry at belly 100 feet Kettlebell Farmers Carry 100 feet Rest As Needed Read More...

8.10.18

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)THEN 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsDeadlift (20 minutes to find a 1RM )Suggested warmup: 5@50% 3@55% 3@60% 2@65% 2@70%8.10.18 Functional Fitness & High Performance (Time)3 Rounds 20 Deadlifts 200m Run 20 Lunges 200m Run Rx: 95/65 Rx+: 115/808.10.18 Competitor (Time)3 Rounds 20 Deadlifts 155/105 15/12 Cal Bike 20 Hanging Dumbbell Lunges 50s/35s 15/12 Cal BikeCash Out3 Sets 10 GHD Situps 20 Banded Pull-Aparts Read More...

8.9.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Pushups 6 Situps 4 Scap Retractions 2 Pullups8.9.18 Functional Fitness & High Performance (AMRAP - Rounds and Reps)8 Minute AMRAP 12 Seated Dumbbell or Kettlebell Presses 25s/15s 6 Burpees Rx+: 35s/25s8.9.18 Competitor (No Measure)8 Minute AMRAP 6 HSPUs 12 Burpees Rx+: Strict Read More...

8.8.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice8.8.18 Functional Fitness (Time)600m Run 60 Heavy Rope Single Unders 21 Hang Power Cleans -Immediately into 2 Rounds 300m Run 30 Heavy Rope Single Unders 15 Hang Power Cleans Rx: 45/35 Rx+: 75/558.8.18 High Performance & Competitor (Time)800m Run 80 Double Unders 21 Hang Power Cleans Immediately into 2 Rounds 400m Run 40 Double Unders 15 Hang Power Cleans Rx: 95/65 Rx+: 115/80Cash OutGymnastic Bodies Thoracic Mobility Read More...

8.7.18

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 (20 minutes to find a 1RM )Suggested warmup: 5@50% 3@55% 3@60% 2@65% 2@70%8.7.18 Functional Fitness & High Performance (Distance)12 minute AMRAP Row for max meters Every minute on the minute starting at 0:00 5 Thrusters 45/35 5 Situps8.7.18 Competitor (Distance)12 Minute AMRAP Row for max meters EMOM starting at 0:00 5 Single Arm DB Thrusters Read More...

8.6.18

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 PVC Overhead SquatsBack Squat (20 minutes to find 1RM )Suggested warmup: 5@50% 3@55% 3@60% 2@65% 2@70%Warm-up10 minutes to Warmup for Snatch Complex2018 Showdown WOD 2 (AMRAP - Reps)1 minute for Max Reps Scale: Jumping Chest2Bars Rx: C2Bs Rx+: Bar Muscle-UPs Rest 1 Minute 2 minutes to find a Max for Complex 1 Snatch + 1 Hang Snatch Rest 2 Minute 3 minutes for max Reps Alternating Dumbbellor Kettlebell Snatches Scale: 35/25 Rx: 50/35 Rx+: 70/50 Read More...

8.3.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice8.3.18 Functional Fitness & High Performance (Time)2 Rounds 400m Run 20 Jumping Pullups 25 Pushups 30 Situps 35 Air Squats8.3.18 Competitor (Time)2 Rounds 400m Run 20 Pullups 30 Pushups 40 Situps 50 Air SquatsCash OutEvery 90 seconds x5 2-7 Strict HSPUs or 1 Wall Walk Read More...

8.2.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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 SquatsWarm-upWork up to WOD weight8.2.18 Functional Fitness & High Performance (2 Rounds for reps)3 Minute AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks Rest 3 minutes 3 Minute AMRAP Max Calorie Row Rx 75/55 Rx+ 115/808.2.18 Competitor (2 Rounds for reps)3 Minute AMRAP @135/95 3 Power Cleans 3 Front Squats 3 Push Jerks Rest 3 Minutes 3 Minute Read More...