11.30.18

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

30 seconds Jump Rope

4 Scap Pulls

6 Samson Lunges

8 Russian KB Swings

10 Banded Good Mornings

Warmup DT (No Measure)

3 Rounds of D.T.

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Deadlift (5×5)

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 24/20

Under the Weather High Performance & Competitor (AMRAP – Rounds and Reps)

AMRAP in 13 minutes

100 Double Unders

200m Run

100 Double Unders

20 Wallballs 20/10, 9’

100 Double Unders

20 Deadlifts 95/65

100 Double Unders

20 Burpee Box Jumps 24/20

Rx+ WBs- 20/14, 10/9′

DLs- 135/95

Cash Out

4×6

Dead Bugs

11.29.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm 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 Warrior

Burgener 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 dip

Amanda Functional Fitness (Time)

3 Rounds

21 Ring Rows

12 Power Snatches 75/55

10/8 Cal Bike

Amanda High Performance (Time)

3 Rounds

12 C2Bs

12 Power Snatches 95/65

10/8 Cal Bike

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
*Squat Snatches

11.27.18

CrossFit Texarkana – CrossFit

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Warm 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 Squats

Bench Press (5×5)

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 45/25

Boulder Shoulers High Performance (Time)

21-18-15-12-9

KB Swings 53/35

2 Wall Walks*

*Chest starts on Floor, touches wall, back to floor

Boulder Shoulders Competitor (Time)

21-18-15-12-9

KB Swings 70/53

50’ Handstand Walk

Cash Out

1600m Run keeping heart rate at 70-75%, RPE 5-6

11.26.18

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 Minute Row

Spiderman

10 Air Squats

Samson

8 Situps

Inchworms

6 Pushups

Bear Warmup (No Measure)

3 minute Row

3 Rounds

3 Bear Complexes

Back Squat (5×5)

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+ 135/95

Macho Man (AMRAP – Rounds)

EMOM as long as possible

3 Power Cleans 185/135

3 Front Squats 185/135

3 Jerks 185/135

Cash Out

30 GHD Situps + 30 T2Bs

Or

50 Abmat Situps + 30 Knee-Ups

11.23.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Coach’s choice

Deadlift (15 minutes for 5×5)

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

11.22.18

CrossFit Texarkana – CrossFit

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the 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 24/20)

100′ Dumbbell Farmers Carry 50s/35s

*every 50′ = 1 rep

11.21.18

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

3 minute Row

3 Rounds

10 Samson Lunges

8 Air Squats

6 Situps

4 Matrix

Warm-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 Squats

Warm-up

3 Rounds of DT

Work up to WOD weight each round

Habañero 🌶 (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+ 115/80

Cash Out

Bird Dog

10 Rounds Total

10s Hold, 5s Rest

Alternate limbs each round

11.20.18

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Inchworms

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

Bench Press (15 minutes for 5×5)

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 WOD

Clockwork (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

400m Run

12 Box Jumps 24/20

21 Abmat Situps

*run counts as 4 reps