Monthly Archives: November 2018

11.30.18

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 30 seconds Jump Rope 4 Scap Pulls 6 Samson Lunges 8 Russian KB Swings 10 Banded Good MorningsWarmup DT (No Measure)3 Rounds of D.T. 12 Deadlifts 9 Hang Power Cleans 6 Push JerksDeadlift (5x5)5@60% 5@65% 5@70% 5@75% 5@80%Under the Weather Functional Fitness (AMRAP - Rounds and Reps)AMRAP in 13 minutes 200 Single Unders 200m Run 200 Single Unders 20 Wallballs 14/10, 9/8’ 200 Single Unders 20 Deadlifts 75/55 200 Single Unders 20 Burpee Box Step-Overs 24/20Under the Weather High Performance & Competitor (AMRAP - Rounds and Reps)AMRAP Read More...

11.29.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm Up *Snatch (No Measure)2 minute 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 dipAmanda Functional Fitness (Time)3 Rounds 21 Ring Read More...

11.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceLoose Cannon (AMRAP - Reps)3 Rounds 3 Minutes Max Calorie Row 2 Minutes Max Calories Bike 1 Minute Max Situps Rest 2 minutes Read More...

11.27.18

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 SquatsBench Press (5x5)5@60% 5@65% 5@70% 5@75% 5@80%Boulder Shoulders Functional Fitness (Time)21-18-15-12-9 Kettlebell Swings 35/25 10 Walking Plank Over Plate 45/25Boulder Shoulers High Performance (Time)21-18-15-12-9 KB Swings 53/35 2 Wall Walks* *Chest starts on Floor, touches wall, back to floorBoulder Shoulders Competitor (Time)21-18-15-12-9 KB Swings 70/53 50’ Handstand WalkCash Out1600m Run keeping heart rate at 70-75%, RPE 5-6 Read More...

11.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman 10 Air Squats Samson 8 Situps Inchworms 6 PushupsBear Warmup (No Measure)3 minute Row 3 Rounds 3 Bear ComplexesBack Squat (5x5)5@60% 5@65% 5@70% 5@75% 5@80%Macho Man Scaled (AMRAP - Rounds)EMOM for as long as possible 3 Power Cleans 95/65 3 Front Squats 95/65 3 Jerks 95/65 Rx+ 135/95Macho Man (AMRAP - Rounds)EMOM as long as possible 3 Power Cleans 185/135 3 Front Squats 185/135 3 Jerks 185/135Cash Out30 GHD Situps + 30 T2Bs Or 50 Abmat Situps + 30 Knee-Ups Read More...

11.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceDeadlift (15 minutes for 5x5)5@55% 5@60% 5@65% 5@70% 5@75%Team Rush Hour (AMRAP - Rounds and Reps)Teams of 2 4 Rounds AMRAP in 4 minutes 10/7 Calorie Bike 12 Burpees 6 Dumbbell Power Snatches Rest 4 minutes Scale: 35/20 Rx: 50/35 Rx+ 70/50 *partners will alternate movements. teams will start each AMRAP where the last ended Read More...

11.22.18

CrossFit Texarkana - CrossFitView Public Whiteboardthe Nina, the Pinta, the Santa Maria (3 Rounds for reps)AMRAP in 9 minutes 5 Rope Climbs (3 Knee-Ups/T2B + 3 Pullups = 1 Rope Climb) 50' Single Arm Kettlebell Overhead Lunge 50/35 *Swap arms every 25'. Every 25' = 1 rep Rest 5 minutes AMRAP in 9 minutes 5 Dball/Wreckbag Over Racked Barbell 120/85 21/15 Calorie Bike Rest 5 minutes AMRAP in 9 minutes 5 Burpee Bar Muscle-Ups (5 Devil Presses + 5 Step-Ups Read More...

11.21.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 minute Row 3 Rounds 10 Samson Lunges 8 Air Squats 6 Situps 4 MatrixWarm-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-up3 Rounds of DT Work up to WOD weight each roundHabañero 🌶 (AMRAP - Rounds and Reps)AMRAP in 7 minutes 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Scale: 45% of 1RM C&J Rx: 95/65 Rx+ 115/80Cash Out Bird Dog 10 Rounds Total 10s Hold, 5s Rest Alternate Read More...

11.20.18

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 (15 minutes for 5x5)5@60% 5@65% 5@70% 5@75% 5@80%Warm Up *Jumps (No Measure)100m Run 5 Box Jumps 5 Abmat Situps 100m Run Rest 3-4 minutes. Start WODClockwork (AMRAP - Rounds and Reps)AMRAP in 18 minutes 400m Run 12 Box Jumps 24/20 21 Abmat Situps *run counts as 4 reps Read More...

11.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardBear Warmup (No Measure)3 minute Row 3 Rounds 3 Bear ComplexesBack Squat (15 minutes for 5x5)5@55% 5@60% 5@65% 5@70% 5@75%Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsCash OutGymnastic Bodies Hamstring Restore Read More...