Monthly Archives: December 2018

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...

12.3.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)2 minutes Row/Run/Bike/Ski Burpee broad jump Soldier Kicks Samson Inchworm w/ pushup Spiderman Bunny hop 12' then sprint 2x High knee Skip down and back Pose running butt kicks *right leg down, left leg backWarm-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 SquatsBack Squat (5x5)5x65% 5x70% 5x75% 5x80% 5x85%9.5.18 Functional Fitness & High Performance (AMRAP - Rounds and Reps)15 Minute AMRAP 60 Single Unders 15 Power Cleans 75/55 60 Single Unders 15 Read More...