2.1.19

CrossFit Texarkana – CrossFit

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Warm 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 back

Warm-up

5 Rounds

Rowling

Sit-up + Push-up + Air Squat Penalty

Wet 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

1.31.19

CrossFit Texarkana – CrossFit

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Warm 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 Warrior

Burgener 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 dip

Hang Power Snatch (EMOMX10 Hang Power Snatch + Power Snatch )

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

1.29.19

CrossFit Texarkana – CrossFit

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Warm 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 Bike

Warm-up

PVC Hinge Drill

Deadlift (12 minutes for 3×5)

3 sets to build to WOD weight

Warm-up

Primer

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 each side)

6 Burpees

Hangnail (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

30 Dumbbell Hang Clean & Jerks

25/18 Calorie Bike

20 Lateral Barbell Burpees

15 Deadlifts

Rx DB: 35/25, DL: 185/135

Rx+ DB: 50/35, DL: 245/165

Alternate Hang C&Js Every 5 reps

1.28.19

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 Minute Row

Spiderman

Knee Pull

High Knees

Samson

Ankle Pull

Butt Kickers

Inchworms

Over Under

Bear Warmup (No Measure)

2 Rounds

3 Bear Complexes

Warm-up

Primer

6 Calorie Row

3 Thrusters

3 Pullups

3T2Bs

6 Calorie Row

Life 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 Rows

Life Jacket High Performance (3 Rounds for reps)

AMRAP in 5 minutes

24/18 Calorie Row

27 Thrusters 95/65

27 Pullups

Rest 5 minutes

AMRAP in 5 minutes

18/12 Calorie Row

21 Thrusters 75/55

21 Knee-Ups

Rest 5 minutes

AMRAP in 5 minutes

12/9 Calorie Row

15 Thrusters 60/45

15 Jumping Pullups

Rx+ T2Bs

Life Jacket Competitor (3 Rounds for reps)

AMRAP in 5 minutes

27/20 Calorie Row

27 Thrusters 115/80

27 C2Bs

Rest 5 minutes

AMRAP in 5 minutes

21/15 Calorie Row

21 Thrusters 95/65

21 T2B

Rest 5 minutes

AMRAP in 5 minutes

15/10 Calorie Row

15 Thrusters 75/55

15 Pullups

1.25.19

CrossFit Texarkana – CrossFit

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Warm 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 back

Warm-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 Squats

Hang Clean (Hang Squat Clean)

15 minutes to build to a heavy single

Top Down Functinonal Fitness (Time)

50 Burpees

21/18 Calorie Bike

30 Hang Squat Cleans 75/55

Top Down High Performance (Time)

50 Burpees

30/21 Calorie Bike

30 Hang Squat Cleans 95/65

Top Down Competitor (Time)

50 Burpees

40/30 Calorie Bike

30 Hang Squat Cleans 115/80

Cash Out

3 sets

Max T2B/Knee-Ups

Rest 2 minutes

1.23.19

CrossFit Texarkana – CrossFit

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Warm 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 Squats

Burgener 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 dip

Cindy Lou Who (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes

21/15 Calorie Bike

3 Rounds of Cindy:

5 Pullups

10 Pushups

15 Air Squats

10 Power Snatches 80/65

Rx+ 115/80
Snatch weight should be something the athlete can cycle for 15 unbroken reps. Stagger start times for bike availability.

1.22.19

CrossFit Texarkana – CrossFit

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Warm 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

Walkouts

Warm-up

Primer

10 Double Unders

10 Situps

5 Kettlebell Swings

5 Wallballs

Annie 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 faster

Annie Are You OK Competitor (Time)

50-40-30-20-10

Double Unders

50-40-30-20-10

Abmat Situps

Immediately into

5-10-15-20-25

Kettlebell Swings 53/35

Wallballs 20/14