Monthly Archives: March 2019

4.1.19

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 Soldier Kicks Walk Back Woodpecker Walk Back Samson Walk Back Samson with Twist Walk Back Bunny Hops Walk Back High Knees Butt Kickers Straight Leg Bounds Stutter Step (quick arms) Side Shuffle x4 Side Step Jumping JacksHurdle Step Test (No Measure)Step over a hurdle with proper formBike For Distance (Distance)AMRAP in 30 Minutes Max MetersRow Read More...

3.29.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)Easy Jog x4 Burpee broad jump Soldier Kicks Fast Jog x4 Samson Inchworm Shuttle Run x4 Spiderman High knee Skip down and back Pose running butt kicks *right leg down, left leg back Bunny hop 12' then sprint x4Warm-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 SquatsMacho Mile (Time)4 Rounds 400m Run 3 Power Cleans 3 Front Squats 3 Push Jerks Scale 75/55 Rx 95/65 Rx+ 135/95 Read More...

3.28.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceHelmet Hair Functional Fitness & High Performance (Time)5 Rounds 10 Strict Push-ups 15 Strict Ring Rows Arms perpendicular to floor 100’ Walking Lunge 15 Abmat Sit-ups Rx+ 10 Strict Pull-upsHelmet Hair Competitor (Time)5 Rounds 5 Strict HSPUs 10 Strict Pull-ups 100’ Walking Lunge 15 Abmat Sit-ups Read More...

3.27.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)Easy Jog x4 Burpee broad jump Soldier Kicks Fast Jog x4 Samson Inchworm Shuttle Run x4 Spiderman High knee Skip down and back Pose running butt kicks *right leg down, left leg back Bunny hop 12' then sprint x4Dead Broke Functional Fitness & High Performance (3 Rounds for reps)3x5 Minute AMRAPs Buy-In: 35/25 Calorie Row Immediately into 12 Deadlifts 155/105 8 Box Step-Overs 24/20 Rest 5 minutes Rx+ 185/135 *Row does not count for scoreDead Broke Competitor (3 Rounds for reps)3x5 Minute AMRAPs Buy-In: 50/35 Calorie Row Immediately Read More...

3.26.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up2 minute CardioBurgener 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 dipWarm-up5 Pause Snatch Grip Deadlifts 5 Pause Snatch High Pulls 5x3 Pause Power Snatches (just below knee, hip, catch)Snatch (EMOMx8)Snatch Grip Deadlift + Snatch High Pull + Power Snatch Increase weight to finish at Read More...

3.25.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up4 Rounds 30s work 15s Rest Single Unders with Blue Rope Ankle Mobility Test 2x5 Ankle Stretch With PVC 10 Pass-Throughs 5 Clockwise and Counterclockwise Rotations 20s Hold Each Arm of: Sword, staff, pull-overSquat Test (No Measure)Warm-up3x10 inverted KB Strict Press 30s Rest between sets Primer 10 DB Strict Presses (5 each arm) 10 Wallballs 30 Double UndersWall-E (AMRAP - Rounds and Reps)AMRAP in 15 minutes 20 DB Strict Presses 35/25 (switch every 5) 60 Single Unders 20 Wallballs 20/10, 9’ 60 Single Unders Rx+ 50/35 Read More...

3.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Bike 3 Spiderman and Reaches each side 5 Scap Pulls 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 30s Bike 5 Kip Swings 5 Pushups with a 3 count Plank hold 5x3 count Pause Air Squats 5 Kipping Pullups 10 Pushups 15 Air SquatsBear Warmup (No Measure)3 Rounds 3 Bear ComplexesCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chin-over-bar pull-ups Time Read More...

3.21.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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 KB Deadlifts 10 Situps 10 Russian KB SwingsQuarterback (AMRAP - Reps)Alternate EMOMx20 -15 Unbroken Kettlebell Swings -15 Burpees - Max Calorie Bike - Rest Read More...

3.20.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceMegalodon Functional Fitness & High Performance (Time)6 Total Rounds With a Partner 12 Step-Ups 24/20 21 Goblet Squats 35/25 500m Row Rx+ Box Jumps 24/20, 53/35Megalodon Competitor (Time)6 Total Rounds With a Partner 12 Box Jumps 30/24 21 Goblet Squats 53/35 500m Row Rx+ 70/53 *Complete full round before alternating Read More...

3.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Bike 3 Spiderman and Reaches each side 5 Scap Pulls 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 30s Bike 5 Kip Swings 5 Pushups with a 3 count Plank hold 5x3 count Pause Air Squats 5 Kipping Pullups 10 Pushups 15 Air SquatsBench Press15 minutes to build to a heavy 3Warm-up3x3 Superman-Hollow RollDouble Pits to Chesty (AMRAP - Rounds and Reps)AMRAP in 12 minutes 60 Single Unders 20 Push-Ups 10 Knee-Ups Rx+ 40 DUs, Strict Push-Ups, T2Bs Read More...