Yearly Archives: 2019

5.26.19

CrossFit Texarkana - CrossFitWarm-up (No Measure)5:00 Light Bike 4:00 AMRAP For Quality On Each Arm 9 Power Cleans 6 Front Squats 3 Power Snatches *Build in weight on the DB* 3:00 Moderate BikeMetcon (Weight)One-Legged Front Rack Get-Ups Start from seated position as low as possible and get up on one leg. 0:05 negative back to seated position with the same leg. Work to heavy triple on each leg.Tempo Thruster0:05 Down 0:05 Up 0:03 Shoulder to OH 0:03 OH to Shoulder Work to a heavy double.Just Pulling Your Leg (AMRAP - Reps)Teams of 3 32:00 Read More...

5.25.19

CrossFit Texarkana - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Read More...

5.24.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 minute Cardio Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Gymnastics Bear Crawl Over UnderWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksDeadlift (15 minutes to build to a 3RM)8@50% 6@60% 4@70% 2x3 to find 3RM No more than 2 sets of a heavy 3 repsJoker Functional Fitness (Time)1-10 Knee-Ups 10-1 Deadlifts @55% of 1RM 10 minute time capJoker High Performance & Competitor (Time)1-10 T2B 10-1 Deadlifts 185/135 Rx+ Read More...

5.23.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up3 minute Row 5 Glute Bridges Crab Walk 5 Push-ups Bear Crawl 5 Slow Squats Ape Walk 5 Jumping Squats Ape Hop With PVC 10 Pass Throughs Standing 10 Pass Throughs Prone 10 Hip Hinges 10 Overhead Squats With KB 2 Rounds 5 Single Arm Deadlifts each side 5 Single Arm Clean Pulls each side 5 Single Arm Clean & Jerks = OHS each side3 Position Clean (7 minutes to build to 75%)Mid-thigh, knee, floorClean and Jerk (EMOMx15@75%)Cash OutROMWOD Read More...

5.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardHinshaw Warm-up (No Measure)200m Walk 200m Jog 10 Front to Back Leg Swings each side 10 Side to Side Leg Swings each side 10 Clockwise Ankle Rotations 10 Counterclockwise Ankle Rotations 20s Calf Stretch on Wall Mat Trips High Knee Karaoke Walkovers Knee Pulls Walking Pigeon Woodpecker Walk Back Samson Samson with Twist Walk Back Bunny Hops Walk Back High Knees Butt Kickers Straight Leg Bounds Stutter Step Side Shuffle x4 Side Step Jumping Jacks x2Warm Up *Snatch (No Measure)2 minute cardio Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds Read More...

5.21.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Bike (No Measure)30 second Bike 3 Oil Pumpers & Warrior Reach 3 Walkouts 30 second Bike 6 Bent-Over Rows 6 Romanian Deadlifts 30 second Bike 9 Counter Balance Squats with Plate 9 Front Squats 30 second Bike 12 Overhead Squats with PVCWarm-up5 minutes to work up to WOD weightHot Air (AMRAP - Reps)5x3 Minute AMRAP 30 Air Squats 20/15 Calorie Row 7 Power Snatches (95/65) 3 minutes Rest Rx+ 115/80 Each AMRAP starts with Air Squats Goal is to complete 1 Round at the leastCash Out2 Rounds 30 seconds Couch Read More...

5.20.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up100m Jog 40-30-20-10 seconds of: Single Unders Active Samson Reverse Lunges Then 10 Ankle Rotatotions each foot 20 seconds calf stretch on wall 5 minutes Double Under Discussion and PracticeBench Press (15 minutes to build to a 3RM)Frozen Ropes (Time)2 Rounds: 200' Walking Lunge 10 Double Unders 600m Run Scale: 150 Single Unders or 2 minutes DU practiceCash Out5 Rounds 30 seconds holds: Supine Thoracic Twist each side Plank Read More...

Weekend Warriors

CrossFit Texarkana - CrossFitWarm-upWith a Partner 5 x 10 Calorie Row Partner holds the bottom of a squat Shoulder Primer 3 Sets x 10 Reps each Bent Over Rotational Rows Front Raises Lateral/Side Raises Bent 90 Degree Swings Internal Rotation 45 Degree RaisesGymnastic Strength (No Measure)5 Sets: 4 Kipping Swings 3 Straight Arm Kipping Swings 2 Kipping Pull-Ups 1 Butterfly Pull-Up Rest as needed.Power Clean5 Sets x 3 Reps HEAVY (NOT T&G) Use the same weight across the board. 5 Tall Box Jumps between sets.Child’s Play (4 Rounds for reps)Teams of 2 From 0:00-8:00 150 Double Unders (3:00 Read More...

Open Gym

CrossFit Texarkana - CrossFit Saturday openLucky 7’s (4 Rounds for reps)Teams of 3 7:00 AMRAP 10 KB Swings (70/53) 10 Burpees -Straight Into- 7:00 AMRAP 10 Calorie Bike 20 Double Unders -Straight Into- 7:00 AMRAP 10 KB Goblet Squats (70/53) 120’ KB Farmer Carry (70/53) (Switch Arms Every 60’) -Straight Into- 7:00 AMRAP 10 DB Hang Clean & Jerk (50/35) 200m Run *Assign each team member a number & alternate movements. 1 then 2, 3 then 1, 2 then 3 pattern* Read More...

Barbell

CrossFit Texarkana - Border City Barbell ClubWarm-up3:00 Bike (1:00 Easy/Mod/Hard)) 3 Sets: Junkyard Dog x 5 Reps Bent Over I-Y-T’s x 7 RepsSnatch Balance3-3-3-2-2-1-1 (Building in Weight) Start @ 60% 1RM Snatch 3 Kneeling Box Jumps After Each Set (Add Height)Tempo Front Squats5 Sets x 2 Reps @ 52X1 All Sets @ 70% 1RM Front Squat 3 Roll to Candlesticks After Each SetAccessory Work3 Sets: DB Russian Step-Ups x 8 Per Leg RDL’s x 5 HEAVY Glute Bridge DB Floor Press x 10 Read More...