Monthly Archives: October 2018

11.1.18

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-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 (Build to a heavy 6, 4, 2)15 minutes Stop when form is compromised4.6.17 (AMRAP - Reps)8 Rounds 20 Second Plank on Hands 10 Second Rest 20 Second AMRAP Deadlifts @40% 10 Second Read More...

10.31.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceHalloween 2018 (3 Rounds for reps)To the song of Thriller by Michael Jackson Max Turkish Get-Ups 53/35 Rest 2 minutes To the song Ghostbusters by Ray Parker Jr Max Burpees Rest 2 minutes To the song Monster Mash by Bobby Pickett Max Thrusters 45/35 Read More...

10.30.18

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-upRope Climbing tipsMonkey See Monkey Do (Time)In Teams of 3: 50-40-30-20-10 Toes-To-Bar Pullups Box Jump Overs 24/20 Directly into: 5 Rounds 30 Double Unders 3 Rope Climbs Read More...

10.29.18

CrossFit Texarkana - CrossFitView Public WhiteboardBurgener 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 dipWarm Up *Snatch (No Measure)3 Lot Trips Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorWarm-upPigeon Pose 60 seconds each side Couch Read More...

Barbell Class

CrossFit Texarkana - Border City Barbell ClubView Public Whiteboard Read More...

10.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's Choice5.16.18 Functional Fitness (Time)3 Rounds 10 Clean and Jerks 75/55 300m Run5.16.18 High Performance & Competitor (Time)3 Rounds 10 C&Js 95/65 400m Run Rx+ 135/95Cash Out10 Wall Walks or Handstand Walk Practice Read More...

10.25.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD8 minute Warmup (No Measure)For 8 Minutes 30 Jumping Jacks 3 Spiderman & Reach each side 8 Knee-Ups 6 WalkoutsWarm-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 SquatsBack Squat (3x5)5@50% 5@60% 5@70% Choose a challenging weight and complete 3x510.25.18 (AMRAP - Rounds and Reps)AMRAP in 10 minutes 15 Box Jumps 24/20 30 Abmat Situps 45 Air Squats Read More...

10.24.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds 250m Row 10 Situps 8 Cossack Squats 6 Spiderman and reach 4 WalkoutsWarm-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 Squats10.24.18 (3 Rounds for reps)3x AMRAP in 5 minutes Buy-In 400m Run 9 Deadlifts 155/105 9 Lateral Burpees Over Bar Rest 5 minutes Only DLs & Burpees Count for score Scale: 115/80 Rx+ 225/155 Read More...

10.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 minute Row 3 Rounds 10 Samson Lunges 8 Air Squats 6 Situps 4 MatrixWarm-up30 seconds PVC Pass Throughs 45 seconds Couch Stretch each side 1 Round As Fast As Possible 5 Wallballs 5 Kip Swings 1 Strict Pullup} 4 Ring Rows 3 Kip Pullups} 5 KB Swings 100m Row10.23.18 (Time)21-18-15-12-9 Wallballs Pullups KB Swings 250m Row after each round Scale: 14-9’/10-8’, Strict Ring Rows, 35/25 Rx: 20/10-9’, 53/35 Rx+ 20-10’/14-9’, C2Bs, 70/53Cash Out20 Hollow Body Plate Passes Read More...

10.22.18

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 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsWarm-upGymnastic Bodies Shoulder RecoveryWarm-upBuild to WOD weight10.22.18 Functional Fitness High Performance (AMRAP - Rounds and Reps)120 Single Unders 200m Run 10 Push Jerks 95/65 Rx+ 60 DUs, 115/8010.22.18 Competitor (AMRAP - Rounds and Reps)AMRAP in 15 minutes 60 Double Unders 20/15 Cal Bike 10 Push Jerks 165/110Cash Read More...