Monthly Archives: February 2019

3.1.19

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 UnderWarm-up30s work, 10s Transition Single Unders Walkouts Air Squats Single Unders Samson Front Squat with PVC Single Unders Hollow Body Rock Front Squats with Barbell Build to working weightCrossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# Read More...

2.28.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceMetconAlternating Every 2 minutes for 18 minutes -18/12 Calorie Bike -30 Ball Slams -90s Plank *Athletes are free to substitute movements in order to work on a weakness Read More...

2.27.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2 minute cardio 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 dipExtra Comp. 3 Position snatch 4-11-16 Read More...

2.26.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 100m Row 4 Walkouts 6 Spider-Man & Reach 8 KB Deadlifts 10 LungesWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push Jerks3 Position Clean (EMOMx7)Mid-thigh, knee, floorPower CleansRace-Off (Time)Every 4 Minutes x4 6 Deadlifts 185/135 10 Bar-Facing Burpees 200m Run Rx+ 225/155 *score slowest round Read More...

2.25.19

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) 10 Sit-ups 8 Calorie BikeWarm-upPrimer 10 Sit-ups 8 DB Clean & Jerks (Alternating Every 2 Reps @ light weight) 6 Air SquatsThis One (AMRAP - Rounds and Reps)AMRAP in 15 minutes 45 Abmat Sit-ups 30 Dumbbell Hang Clean & Jerks 35/25 15 Dumbbell Goblet Squats 35/25 Rx+ 50/35 *Athletes Alternate arms every Read More...

2.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Front Squats Easy Row Samson Medball Toss for height Moderate Row Spider-Man and Reach Medball Cleans Sprint Row WalkoutsBear Warmup (No Measure)3 Rounds 3 Bear ComplexesCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 Read More...

2.21.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's ChoiceMetconAlternating EMOMx20 -8 Wallballs -10/7 Calorie Row -12 Abmat Sit-ups -14 KB Swings *Athletes, feel free to substitute any movement to work on a weakness Read More...

2.20.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2 minute cardio 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 dipPower Snatch (EMOMX10 )1 Hang Power Read More...

2.19.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up3 Rounds 3 Spiderman & Reaches each side 3 Walkouts 9 Situps Farmers and Lumberjacks GameWarm-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 SquatsDeadlift (15 minutes to build to a heavy 3)Dead Ahead Functional Fitness & High Performance (Time)4 Rounds: 21 Deadlifts 75/55 15 Box Step Overs 24/20 9 Push Jerks 75/55 Rx+ 95/65Dead Ahead Competitor (Time)4 Rounds: 21 Deadlifts 95/65 15 Box Jump Overs 24/20 9 Push Jerks 95/65 Rx+ 135/95 Read More...

2.18.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 100m Row 4 Walkouts 6 Spider-Man & Reach 8 KB Deadlifts 10 Single Arm Russian KB SwingsWarm-upGymnastic Bodies Bar Hang Primer: 60s Bike 3 Pull-ups 6 Push-ups 9 Air SquatsEscape From Guantanamo Bay (AMRAP - Rounds and Reps)AMRAP in 15 minutes Buy In: 35/25 Cal Bike Then Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats Only Cindy counts for scoreCash OutTabata Hollow Body Holds Read More...