Monthly Archives: April 2019

4.17.19

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 Oil Pumper + Warrior Squat Then 30s Bike 5 Kip Swings 5 Pushups with a 3 count Plank hold 5 Quality Step-ups each side 5 Kipping Pullups 10 Pushups 15 Air SquatsWarm-up30s work 30s Rest for 7 min DU PracticeSkipping Cindy Functional Fitness (Time)5x2:30 Minute Rounds 80 Single Unders 5 Strict Ring Rows 5 Strict Knee Pushups 15 Air Squats *score slowest round No more than 60s of jump roping No Read More...

4.16.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 100m Row 4 Walkouts 6 Oil Pumper + Warrior Reach 8 KB Deadlifts 10 SitupsFront Squat (Max KB Front Squats)2 sets of Max Dual KB Front Squats 35/26 *Walk 200m between setsCarried Away Functional Fitness (Time)5 Rounds 10 Wallballs 14/10, 9’/8’ 10 Single KB Suitcase Deadlifts 35/26 (Alternate Sides Every 5) 200’ Single KB Farmers Carry 35/26 (Alternate Sides Every 50’)Carried Away High Performance (Time)5 Rounds 10 Wallballs 20/10, 9’ 10 Single KB Suitcase Deadlifts 53/35 (Alternate Sides Read More...

4.15.19

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 JacksActive Straight Leg Raise Test (No Measure)Bike For Distance (Distance)AMRAP in 30 Minutes Max MetersRow For Distance (Distance)AMRAP in Read More...

4.12.19

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 WarriorWarm 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 Oil Pumper + Warrior Squat Then 30s Bike 5 Kip Swings 5 Pushups with a 3 count Plank hold 5 Quality Step-ups each side 5 Kipping Pullups 10 Pushups 15 Air SquatsGymnastics5 Strict Pull-ups EMOMX10 *Scale with Read More...

4.11.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceRocketeer Functional Fitness (Time)1500 meter Row *Death by Wall Ball Toss 14/10, 8'/7' Every Minute on the Minute Starting at 1:00 Rx+ 20/14, 8' 15 min CapRocketeer High Performance (Time)2000 meter Row *Death by Push Jerks 75/55 Every Minute on the Minute Starting at 1:00 Rx+ 95/65 15 min CapRocketeer Competitor (Time)2000 meter Row *Death by Push Jerks 115/80 Every Minute on the Minute Starting at 1:00 Rx+ 155/105 15 min CapCash OutFind your corners 3x30s holds Read More...

4.10.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 100m Row 4 Walkouts 6 Spider-Man & Reach 8 KB Deadlifts 10 SitupsWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksDeadlift (3 Reps EMOMx10 )Min 1- 40% Min 2- 50% Min 3- 60% 4- Rest 5- 50% 6- 60% 7- 70% 8- Rest 9- 70% 10- 80%Ups & Downs Functional Fitness (Time)3 Rounds 21 Single Unders 15 KB Swings 25/18 21 Single Unders 15 Abmat Sit-ups Rest 3 minutes Repeat Rx+ Heavy Rope, 35/25Ups & Downs Read More...

4.9.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up50 Jumping Jacks 15’ Mat Trips x2 Crab Walk Forward Inchworm with a Push-up Crab Walk Backward Gorilla Stride Gymnastics Bear Crawl Unilateral StrideTurkish Get Up (EMOM Strict Progressions)With athlete’s shoe on top of fist Alternate sides every minute Min 1-4. 3 Turkish Sit-ups with 3 count Pause on Elbow Min 5-8. 2 Turkish Sit-ups- Elbow to Hand to Leg Sweep, 3 count Pause on Elbow and Hand Min 9-12. 1 Turkish Sit-up- Elbow to Hand to Leg Sweep to Lunge, 3 count Pause on Read More...

4.8.19

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 JacksIn-Line Lunge Test (No Measure)Bike For Distance (Distance)AMRAP in 30 Minutes Max MetersRow For Distance (Distance)AMRAP in 30 minutes Max Read More...

4.5.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Barbell 3s (No Measure)3 Rounds 300m Row 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsPower Clean (8 Reps EMOMX8 @40%)By The Grace Of (Time)60 Dumbbell Hang Clean & Jerks 35/25 Alternate every 5 reps Rx+ 50/35 7 min CapCash Out3x30s each side, each movement Couch Stretch Knee Pull Read More...

4.4.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceBoa Constrictor (Time)12 Total Rounds with Partner Waterfall Style 12/8 Cal Bike 10 Burpees 15 min capCash Out3x30s each side Find your corners Read More...