Monthly Archives: December 2018

1.1.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman 10 Air Squats Samson 8 Situps Inchworms 6 PushupsWarm-up3 sets to work up to Back Squat weightHappy New Year (Time)28 Wall Balls 20/14 30 Box Jumps 24/20 31 Push-ups 12 Back Squats @body weight 52 Push Press 45/35 365m Bike 2019m Row Read More...

12.31.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceClean+ Thruster1 Squat Clean+ 1 Thruster 15 minutes to build up to a heavyFor the Sake of Old Times (AMRAP - Rounds and Reps)AMRAP in 12 minutes 15 Burpees 20 Situps 25 Air Squats 30 Double Unders Read More...

12.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman 10 Air Squats Samson 8 Situps Inchworms 6 PushupsWarmup 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%Jell-O Pudding Functional Fitness & High Performance (AMRAP - Rounds and Reps)AMRAP in 8 minutes 6/4 Cal Bike 4 Power Snatches 75/55 2 Overhead Squats 75/55 Rx+ 95/65Jell-O Pudding Competitor (AMRAP - Rounds and Reps)AMRAP in 8 minutes 8/6 Calorie Bike 6 Squat Snatches 135/95 Rx+ 155/105Cash Out800m Jog Read More...

12.27.18

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@65% 5@70 5@75 5@80 5@855.9.18 (AMRAP - Rounds and Reps)In Teams of 3 20 minute AMRAP Alternate Rounds 5 Ball Slams 20/12 5 T2B 5 KB Swings 53/35Warm 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 Read More...

12.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardBear Warmup (No Measure)2 minute Row 2 Rounds 3 Bear ComplexesWarm Up *Jumps (No Measure)2 Rounds 3 Box Jump Overs 3 Power Cleans 3 Pull-ups 3 Push JerksBack Squat (5x5)5@65% 5@70% 5@75% 5@80% 5@85%Functional Fitness (Time)21-15-9 Box Step-Overs 24/20 Power Cleans 75/55 Jumping Pull-ups Push Jerks 75/55 Rx+ Box Jump Overs, Jumping Chest-to-BarsHigh Performance (Time)21-15-9 Box Step Overs 24/20 Power Cleans 95/65 Jumping Chest-to-Bars Push Jerks 95/65 Rx+ Box Jump Overs, PullupsCompetitor (Time)21-15-9 Box Jump Overs 24/20 Power Cleans 115/80 Pull-ups Push Jerks 115/80 Rx+ Chest-to-BarsCash Out3 Rounds 10 Banded Good Mornings 50m Single Kettlebell Farmers Carry each arm Read More...

12.25.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up 🎅🏽 🎄🎁 ⛄️ HAPPY HOLIDAYS Read More...

12.24.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceDopamine (Time)1 Round every 5 minutes for 5 Rounds 14/10 Cal Row 14x33 feet Shuttle Run 14/10 Cal Bike Rest with remaining time Scale: 10/7 Cal Bike and Row, 12 Sprints Rx+ 20/14 Cal Bike and Row, 20 Sprints Score slowest round Decrease number of shuttle runs if athletes are not getting at least 60 seconds of rest Read More...

12.21.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up2 Minute Row- increase intensity every 30 seconds Alternating EMOMx12 3 Clean and Jerks @80% 3 Ring Rows 3 Walkouts 3 Step-Ups each leg 2 Clean and Jerks @ 90% 2 Kip Swings + 2 Pushups + 2 Box Jumps 1 Clean and Jerk @ 100% + 1 Pull-up + 1 Burpee + 1 Pistol each leg *percentages based off of WOD weight12 Days of Christmas (Time)For time: 1 Clean & Jerk 185/125 lbs 2 Bar Muscle Ups 3 Handstand Push Ups 4 Turkish Get Ups Read More...

12.20.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD8 minute Warmup (No Measure)For 8 Minutes 250m Row 4 Scap Pulls 6 Walkouts 8 Russian KB Swings 10 Samson LungesPier Pressure (2 Rounds for reps)Row for Max Calories in 3 minutes Immediately into Max Handstand Walk around Box in 5 minutes *alternate 2 clockwise, then 2 counterclockwise Each lap counts as 1 Rep Rx+ Handstand Walk: Every 5ft = 1 Rep Read More...

12.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman 10 Air Squats Samson 8 Situps Inchworms 6 PushupsWarm-upWith team 2 Rounds @ light weight & moderate intensity 4 Alternating Dumbbell Snatches 6 Squat Jumps Bike for 10 seconds 1 Round @ WOD weight and intensity 6 Alternating Dumbbell Snatches 8 Squat Jumps Bike for 10 secondsCotton-Eyed Joe (Time)Teams of 3 21 total rounds (7 each) 8 Alternating Dumbbell Snatches 35/25 10 Squat Jumps 6/4 Calorie Bike Rx+ Snatches 50/35 Squat Jumps with medicine ball @chest 20/14 Read More...