5.31.19

CrossFit Texarkana – CrossFit

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Warm 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

Walkouts

Warm-up

Primer

@lighter weight, low intensity

100m Run

6 Single Alternating DB Snatches

6 Alternating Step-ups

6 Deadlifts

100m Run

3 Dual DB Snatches

@wod weight, moderate intensity

100m Run

6 Single Alternating DB Snatches

6 Alternating DB Step-ups

6 Deadlifts

100m Run

3 Dual DB Snatches

Six Feet Under Scaled (AMRAP – Rounds and Reps)

300m Run

30 Kettlebell Swings 35/25

30 Step-ups 24/20

30 Kettlebell Deadlifts 35/25

*run=1 rep

Six Feet Under (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

400m Run

30 Dual Dumbbell Hang Snatches

20 Single Dumbbell Alternating Step-ups 24/20 (R1, L2, R3, etc)

10 Deadlifts

Rx 35/25, 95/65

Rx+ 50/35, 135/95

*run=1 rep

5.30.19

CrossFit Texarkana – CrossFit

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Warm 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 Warrior

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Pull-up complex

9 min EMOM

kipping swings

hollow rock

pull-ups (if you have strict pullups do strict)

RX+

9min EMOM

3 pull-up

2 C2B

1 Bar MU

Sky Lift (Time)

21-15-9

Calorie Row

Shoulder to Overhead 75/55

Rx+ 95/65

*12min Cap

Cash Out

3x30s holds each side

Banded Lat Stretch

Pigeon

5.28.19

CrossFit Texarkana – CrossFit

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Hinshaw 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

Woodpecker

Walk Back

Samson

Samson with Twist

Walk Back

Bunny Hops

Walk Back

High Knees

Butt Kickers

Straight Leg Bounds

Stutter Step

Side Shuffle x4

Side Step Jumping Jacks x2

2.13.17 (AMRAP – Reps)

3 Rounds

0:00-1:30 15/12 Calorie Bike

1:30-3:00 30 Slam Ball Slams 20/12

3:00-4:30 20/15 Calorie Row

4:30-6:00 Max 10m Shuttle run

5.27.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Walkouts

30 second Bike

6 Bent-Over Rows

6 Romanian Deadlifts

30 second Bike

9 Counter Balance Squats with Plate

9 Front Squats

30 second Bike

12 Overhead Squats with PVC

Front Squat (10 minutes to build to a heavy 2)

Hang Clean (10 minutes to build to a heavy single)

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (75/55)

15 Lateral Barbell Burpees

Rx+ 115/80

*10 minute Cap

Cash Out

3×10 of each

Toe Touches with toes elevated

Mountain Climbers slow and controlled

5.26.19

CrossFit Texarkana – CrossFit

Warm-up (No Measure)

5:00 Light Bike

4:00 AMRAP For Quality

On Each Arm

9 Power Cleans

6 Front Squats

3 Power Snatches

*Build in weight on the DB*

3:00 Moderate Bike

Metcon (Weight)

One-Legged Front Rack Get-Ups

Start from seated position as low as possible and get up on one leg.

0:05 negative back to seated position with the same leg.

Work to heavy triple on each leg.

Tempo Thruster

0:05 Down

0:05 Up

0:03 Shoulder to OH

0:03 OH to Shoulder

Work to a heavy double.

Just Pulling Your Leg (AMRAP – Reps)

Teams of 3

32:00 AMRAP

18 Squat Cleans (95/65)

3 Sled Drags

15 Squat Cleans (115/85)

6 Sled Drags

12 Squat Cleans (135/95)

9 Sled Drags

9 Squat Cleans (155/105)

12 Sled Drags

6 Squat Cleans (185/125)

15 Sled Drags

3 Squat Cleans (205/135)

18 Sled Drags

AMRAP Squat Cleans (225/155)

Sled Weight = 45% Teams Avg BW

1 Sled Drag = 1 Mat Trip Down

If there aren’t enough sleds sub in a plyo box drag. You can add weight to this by stacking plates on the box.

5.24.19

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 minute Cardio

Spiderman

Knee Pull

High Knees

Samson

Ankle Pull

Butt Kickers

Gymnastics Bear Crawl

Over Under

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Deadlift (15 minutes to build to a 3RM)

8@50%

6@60%

4@70%

2×3 to find 3RM

No more than 2 sets of a heavy 3 reps

Joker Functional Fitness (Time)

1-10

Knee-Ups

10-1

Deadlifts @55% of 1RM

10 minute time cap

Joker High Performance & Competitor (Time)

1-10 T2B

10-1 Deadlifts 185/135

Rx+ 225/155

10 minute time cap

5.23.19

CrossFit Texarkana – CrossFit

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Warm-up

3 minute Row

5 Glute Bridges

Crab Walk

5 Push-ups

Bear Crawl

5 Slow Squats

Ape Walk

5 Jumping Squats

Ape Hop

With PVC

10 Pass Throughs Standing

10 Pass Throughs Prone

10 Hip Hinges

10 Overhead Squats

With KB

2 Rounds

5 Single Arm Deadlifts each side

5 Single Arm Clean Pulls each side

5 Single Arm Clean & Jerks = OHS each side

3 Position Clean (7 minutes to build to 75%)

Mid-thigh, knee, floor

Clean and Jerk (EMOMx15@75%)

Cash Out

ROMWOD

5.22.19

CrossFit Texarkana – CrossFit

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Hinshaw 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

Woodpecker

Walk Back

Samson

Samson with Twist

Walk Back

Bunny Hops

Walk Back

High Knees

Butt Kickers

Straight Leg Bounds

Stutter Step

Side Shuffle x4

Side Step Jumping Jacks x2

Warm 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 Warrior

Strict Nicole (AMRAP – Reps)

AMRAP in 20 minutes

400m Run

Max Strict Pull-ups

Scale: 8 Strict Ring Rows

*score number of pull-ups