Monthly Archives: May 2019

5.31.19

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 WalkoutsWarm-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 SnatchesSix 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 repSix Feet Read More...

5.30.19

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 WarriorWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksPull-up complex9 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 MUSky Lift (Time)21-15-9 Calorie Row Shoulder to Overhead 75/55 Rx+ 95/65 *12min CapCash Out3x30s Read More...

5.29.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice 5 minutes Double Under Discussion & PracticeAnnie (Time)50-40-30-20-10 Double-unders Sit-upsCash OutROMWOD Read More...

5.28.19

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 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 x22.13.17 (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 Read More...

5.27.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 PVCFront 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 CapCash Out3x10 of each Toe Touches with toes elevated Mountain Climbers slow Read More...

5.26.19

CrossFit Texarkana - CrossFitWarm-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 BikeMetcon (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 Thruster0:05 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 Read More...

5.25.19

CrossFit Texarkana - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Read More...

5.24.19

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 UnderWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksDeadlift (15 minutes to build to a 3RM)8@50% 6@60% 4@70% 2x3 to find 3RM No more than 2 sets of a heavy 3 repsJoker Functional Fitness (Time)1-10 Knee-Ups 10-1 Deadlifts @55% of 1RM 10 minute time capJoker High Performance & Competitor (Time)1-10 T2B 10-1 Deadlifts 185/135 Rx+ Read More...

5.23.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up3 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 side3 Position Clean (7 minutes to build to 75%)Mid-thigh, knee, floorClean and Jerk (EMOMx15@75%)Cash OutROMWOD Read More...

5.22.19

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 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 x2Warm Up *Snatch (No Measure)2 minute cardio Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds Read More...