Monthly Archives: January 2019

Border City Barbell

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardBarbell Warm up Read More...

2.1.19

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-up5 Rounds Rowling Sit-up + Push-up + Air Squat PenaltyWet Floor (AMRAP - Rounds and Reps)In teams of 2 AMRAP in 20 minutes 75 Wallballs 20/14 60 Abmat Situps 45/30 Calorie Row 30 Burpee Box Jumps 24/20 Alternate as desired Read More...

1.31.19

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 dipHang Power Snatch (EMOMX10 Hang Power Read More...

1.30.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceBack Squat (15 minutes for 5x2)2-3 warmup sets are suggested. Build to a heavy 2After Party (Time)1-2-3-4-5-6-7-8-9-10 Dumbbell Front Squats 35/25 30 Double Unders After each round Rx+ 50/35 Read More...

1.29.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Bike (No Measure)8 Calorie Bike Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side 8 Calorie Bike Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low) 8 Calorie BikeWarm-upPVC Hinge DrillDeadlift (12 minutes for 3x5)3 sets to build to WOD weightWarm-upPrimer 12 DB Deadlifts (6 each side) 6 DB Hang Cleans (3 each side) 6 DB Strict Presses (3 each side) 6 DB Push Presses (3 each side) 6 Hang Clean & Jerks (3 Read More...

1.28.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Inchworms Over UnderBear Warmup (No Measure)2 Rounds 3 Bear ComplexesWarm-upPrimer 6 Calorie Row 3 Thrusters 3 Pullups 3T2Bs 6 Calorie RowLife Jacket Functional Fitness (3 Rounds for reps)AMRAP in 5 minutes 21/15 Calorie Row 27 Thrusters 75/55 27 Jumping Pullups Rest 5 minutes AMRAP in 5 minutes 15/10 Calorie Row 21 Thrusters 60/45 21 Knee-Ups Rest 5 minutes AMRAP in 5 minutes 10/7 Calorie Row 15 Thrusters 45/35 15 Ring RowsLife Jacket High Performance (3 Rounds for reps)AMRAP in 5 Read More...

1.25.19

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 SquatsHang Clean (Hang Squat Clean)15 minutes to build to a heavy singleTop Down Functinonal Fitness (Time)50 Burpees 21/18 Calorie Bike 30 Hang Squat Cleans Read More...

1.24.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceNo Brainer (Weight)On the 3:00 x 5 Rounds: 21 Forward Plate Hops 12x30’ Shuttle Sprints 6 Deadlifts Build in Load on the Deadlift Read More...

1.23.19

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 SquatsBurgener 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 dipCindy Lou Who (AMRAP - Rounds Read More...

1.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Foot Taps Easy Single Unders Samson Medball Deadlifts Quick Single Unders Spider-Man and Reach Air Squats Double Unders WalkoutsWarm-upPrimer 10 Double Unders 10 Situps 5 Kettlebell Swings 5 WallballsAnnie Are You OK Functional Fitness (Time)75-60-45-30-15 Single Unders 50-40-30-20-10 Abmat Situps Immediately into 5-10-15-20-25 Kettlebell Swings 25/15 Wallballs 14/10, 9’/8’Annie Are You OK High Performance (Time)1:30-1:15-1:00-:45-:30 Double Under Practice 50-40-30-20-10 Abmat Situps Immediately into 5-10-15-20-25 Kettlebell Swings 35/25 Wallballs 20/10, 9’The goal is to complete the Competitor Rep scheme in alotted time frame or fasterAnnie Are You OK Competitor Read More...