Monthly Archives: December 2018

12.14.18

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 SquatsTeam Barbara (AMRAP - Rounds and Reps)AMRAP in 20 minutes Teams of 2 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Split reps as desired Read More...

12.13.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceA Vicious Cycle (AMRAP - Reps)4x45 Seconds Bike for Calories Rest 3 minutesCash Out20 min Row with Heart Rate @70% or 5-6 RPE Every 4 minutes do 10 Banded Good Mornings Read More...

12.12.18

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 250m Row 4 Scap Pulls 6 Walkouts 8 Russian KB Swings 10 Samson LungesBear Warmup (No Measure)3 minute Row 3 Rounds 3 Bear Complexes3 position clean and jerk (Power Cleans are acceptable )Every 90 seconds for 10 Rounds 1 high hang clean+ 1 low hang clean + 1 full clean + 1 Split Jerk @70% of 1rm high hang clean7.18.17 (Time)800m Run 50 Deadlifts 135/95 Rx+ 225/105 10min CapCash OutTabata Plank Read More...

12.11.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upRow Damper Test: 4 Rounds Row 10 Calories at the usual damper setting. Lower the setting by 1 each round 3 Walkouts 6 Step-ups 9 Sit-upsFrogger (Time)6 Rounds 15/12 Calorie Row 15 Burpees Rx+ 21/15 Cal RowCash OutHandstand practice: push-up, Walk, obstacle course Read More...

12.10.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 dipSnatch Balance (2 reps EMOMX5)Keep sets Read More...

12.8.18

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardWarm-up2 Minute Row: 10 easy pulls, 10 hard pulls. Increasing in intensity Group Warmup Then with Empty Barbell 1 Muscle Snatch + 1 Overhead Squat + 1 Pressing Snatch Balance + 1 Heaving Snatch Balance + 1 Drop Snatch BalancePower Snatch (1 Snatch Pull + 1 Power Snatch + 1 OHS)4 sets building in weight but keeping light to moderate loadSnatch (3,2,2,1)Build in weight each setBehind The Neck Jerk (4x3@<75%)Jerk drills Jerk balanceClean and Jerk Read More...

12.7.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 minute Row 3 Rounds 10 Air Squats 8 Banded Good Mornings 6 Matrix 4 Spiderman and ReachWarmup DT (No Measure)3 Rounds of D.T. 12 Deadlifts 9 Hang Power Cleans 6 Push JerksDeadlift (5x5)5@65% 5@70% 5@75% 5@80% 5@85%Sore Eyes Functional Fitness (AMRAP - Rounds and Reps)AMRAP in 20 Minutes 15 Wallballs 14/10 to a 9/8’ target 15 KB Sumo Deadlift High Pull 35/25 20 Step-Ups 24/20 20 KB Swings 35/25 15/12 Calorie RowSore Eyes High Performance & Competitor (AMRAP - Rounds and Reps)AMRAP in 20 minutes 20 Read More...

12.6.18

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-upGymnastic Bodies Bar HoldHold Tight (AMRAP - Rounds)Accumulate 2 minutes holding Chin Over Bar Accumulate 2 minutes holding a Handstand Accumulate 2 minutes of a Dead Hang Every time you drop do 7 Situps * Situps do not have do be done during transition between movements *No more than 7 minutes at Read More...

12.5.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceRe-Cycle (AMRAP - Reps)6 Rounds Max Calorie Bike for 30 seconds Rest 3 Minutes Every tenth of a calorie countsCash Out3 sets Hold Bird Dog for 15 seconds each side Hollow Body Hold for 15 seconds Read More...

12.4.18

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 250m Row 4 Scap Pulls 6 Walkouts 8 Russian KB Swings 10 Samson LungesBench Press (5x5)5@65% 5@70% 5@75% 5@80% 5@85%Arm Candy (Time)6 Rounds 12/8 Calorie Row 12 Burpees 100m Single Arm Farmers Carry 53/35 Rx+ 15/12 Cals, Carry 70/53Cash OutOverhead Squat Position Holds Read More...