Monthly Archives: September 2018

10.1.18

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 #3 (No Measure)3 Lot Trips 3 Rounds 10 Cossack Squats 8 Russian KB Swings 6 SitupsWarm-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 Squats10.1.18 Functional Fitness & High Performance (Time)Men: 21-15-9 Women: 15-10-5 Kettlebell Swings (35/25) 200m Run Directly into… Men: 9-15-21 Women: 5-10-15 Deadlifts (95/65) Calorie Row Rx+ KBSwings (53/35), Deadlifts (115/80)10.1.18 Competitor (Time)Men:30-20-10 Women: 21-15-9 Kettlebell Swings (53/35) Calorie Bike Directly into… Men:10-20-30 Women: Read More...

9.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds 250m Row 10 Toe touches 8 Cossack Squats 6 Spiderman and reach 4 WalkoutsAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats Read More...

9.27.18

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 SquatsWarm-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 SquatsGymnastics10 minutes to practice Handstand Walks Handstands, Wall Walks, obstacles, etcCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# Read More...

9.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceFront Squat (1+@95%)5@55% 5@65% 5@75% 3@85% 1+@95%Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#Cash Out6 Rounds 12 Weighted Step-Ups 12 Russian KB Swings (heavy) Read More...

9.25.18

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 backRun Relay Race (Distance)20 minutes Teams of 3 200m Run 1 athlete runs at a timeCash OutDouble Tabata Alternating Movemnets -Double Unders -V-Ups Read More...

9.24.18

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 WarriorWarmup Spealler (No Measure)500m Row SpeallerBench Press (1+@95%)5@55% 5@65% 5@75% 3@85% 1+@95%CrossFit Games Open 18.zero (Time)21-15-9 Dumbbell Snatches 50/35 Burpees Jumping Over the DumbbellsTo learn more about CrossFit Games Open 18.zero click hereCash OutSuperset 3 Rounds 12 Banded Tricep Extensions 50m Single Arm OH KB Carry each arm Read More...

9.21.18

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 SquatsPush Jerk (3 Strict Press + 2 Push Presses + 1 Push Jerk)10 minutes to build to a heavy single9.21.18 Functional Fitness (AMRAP - Reps)AMRAP 5: 15-12-9 Hang Power Snatches 45/35 Ring Rows rest 5 minutes AMRAP 5: 15-12-9 Thrusters 45/35 Toes to Barbell ()9.21.18 High Performance (AMRAP - Reps)AMRAP 5 15-12-9 Power Snatches 60/45 Pullups Rest 5 inutes AMRAP Read More...

9.20.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice9.20.18 Functional Fitness (Time)1 Mile Run 100 Single Unders 30 Deadlifts 95/65 800 Meter Run 80 Single Unders 20 Deadlifts 95/65 400 Meter Run 60 Single Unders 10 Deadlifts 95/659.20.18 High Performance (Time)1 Mile Run 200 Single Unders 30 Deadlifts 135/95 800 Meter Run 100 Single Unders 20 Deadlifts 135/95 400 Meter Run 50 Single Unders 10 Deadlifts 135/95 Rx+ 100 Double Unders Each Round9.20.18 (Time)100 Double Unders 30 Deadlifts 185/135 800 Meter Run 50 Double Unders 20 Deadlifts 185/135 400 Meter Run 25 Double Unders 10 Deadlifts 185/135 Rx+ 100 DUs each round, DLs@275/185 Read More...

9.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds 250m Row 10 Step-Ups 8 Situps 6 Samson Lunges 4 WalkoutsFront Squat (3+@90%)5@50% 5@60% 3@70% 3@80% 3+@90%9.19.18 (AMRAP - Rounds and Reps)AMRAP in 8 minutes 10/7 Calorie Row 10 Wallballs Scale: 14/10, 9/8’ Rx: 20/10, 9’ Rx+ 20/14 10/9’Cash Out30 Hip Extensions or Supermans 30 Glute Bridges 30 Situps Read More...

9.18.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upGymnastic Bodies Thoracic OpenerBurgener 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 (EMOMx10 )2 Power Snatches Every Minute for 10 Minutes 2 sets @45% 2 sets @50% 2 sets @60% 4 sets @70%9.18.18 Functional Fitness (Time)300m Run 20 Alternating KB or DB Snatches 20/15 15/10 Calorie Bike9.18.18 Read More...