Monthly Archives: June 2019

7.1.19

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-up *Barbell 3s (No Measure)3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsWarm-upWarm-up to WOD weightFish Out of Water (Time)2k Row Directly Into… 10 Rounds of "Heavy Chief" *1 Round: 3 Power Cleans (155) 6 Push-ups 9 Air Squats* 20 min Cap Remaining reps=1 sec to Cap timeCash Out5 sets 20 Banded Pull-Aparts 10 Hollow Rocks Read More...

6.30.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)3 x 2:00 on/2:00 off 5 Sprawl Hops 4 Step-ups Per Leg 3 Hang Power Snatches (Empty BB) 2 Pause OHS (Empty BB) 100m Row (Sprint) Start the next round where you left off the previous round.Roll to Candlestick (No Measure)Accumulate 30 reps at the lowest mat height possible. No weight allowed for counterbalance.Gymnastics Strength (No Measure)5 Sets 0:15 Top of Dip Hold 5 Ring Dips 0:15 Bottom of Dip Hold 5 Ring Dips Add weight if possible. No bands. A modification will be Read More...

6.29.19

CrossFit Texarkana - CrossFitView Public WhiteboardPoetic Justice (Time)Teams of 2 For Time: 100 KB Swings (53/35) 100 Box Jump Overs (24"/20") 100 Medball Sit-ups (20/14) 100 Pull-ups Rx+ 70/53 KB, 30"/24" BJO, C2Bs KB Swings - Alternate Every 10 Box Jump Overs - Alternate Every Rep (Plus Sign Pattern) Medball Sit-ups - Alternate Every Rep (Partner Facing/Pass the Medball to your partner) Pull-Ups - Alternate as desired No time cap today. Just get it done! Read More...

6.28.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up Row (No Measure)Discuss Row Technique EMOMX5 5-Pull Start + 5 Paced Pulls 10 minutes of pacing s/mWarm Up *Bike (No Measure)30 second Bike 3 Oil Pumpers & Warrior Reach 3 Walkouts 30 second Bike 6 Samson Lunges 6 Romanian Deadlifts 30 second Bike 9 Counter Balance Squats with Plate 9 Plate Presses 30 second Bike 5 Hang Muscle Cleans 5 Front SquatsCardi-Oh No (AMRAP - Reps)AMRAP in 15 minutes 50/35 Calorie Bike 50/35 Calorie Row Max Wallballs with Remaining Time 20/14 *score total Wallballs Read More...

6.27.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceDeadlift (4x6)70, 75, 80, 80%Shrute Farms (AMRAP - Rounds and Reps)AMRAP 14: 100 MeterSingle KB Farmers Carry 53/35 30 AbMat Sit-ups 100 Meter Single KB Farmers Carry 53/35 15 Deadlifts 185/105 Rx+ 70/53, 205/145 *every 10 meters=1 repCash OutROMWOD Read More...

6.26.19

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 Samson Samson with Twist Bunny Hops 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 each: Swords, Staff, Pull-Overs, Read More...

6.25.19

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 JerksShoulder Press (4x6)70, 75, 80, 80%Water Break Sclaled (AMRAP - Reps)AMRAP in 4 minutes x3 15 Hang Power Cleans 95/65 15 Burpees 15/12 Calorie Row Rest 4 Minutes *Start each AMRAP with Hang Power CleansWater Break (AMRAP - Reps)AMRAP in 4 minutes x3 21 Read More...

6.24.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 30 seconds Row 3 Walkouts 4 Oil Pumper + Warrior Reach 5 Samson Lunges each leg 6 Kip SwingsBear Warmup (No Measure) Then 3 Rounds 3xPower Clean + Front Squat + Press + Back Squat + PressBack Squat (4x6)70, 75, 80, 80%Jack Daniels (Time)For Time: 1,000 Meter Run 50 Thrusters (45/35) 30 Pull-ups *12 min CapCash Out3 Sets 7 Banded Good Mornings 14 Glute Bridges 21 Sit-ups Rest 2 minutes Read More...

6.23.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)3 x 2:00 on/2:00 off 5 Sprawl Hops 4 Step-ups per leg 3 Hang Power Snatches (Empty BB) 2 Pause OHS (Empty BB) 100m Row (Sprint) Start the next round where you left off the previous round.Roll to Candlestick (No Measure)Accumulate 30 reps at the lowest mat height possible. No weight allowed for counterbalance.Gymnastic Strength (No Measure)5 Sets 0:15 Top of Dip Hold 5 Ring Dips 0:15 Bottom of Dip Hold 5 Ring Dips Add weight if possible. No bands. A modification will be Read More...

6.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardKhalipa’s Konkoktion (Time)Teams of 2 10 RFT: 15 Calorie Row 15 Calorie Bike 15 Plate Squat Cleans (45/35) Partners Alternate Movements Rx+ Double DB Squat Cleans (50/35) Read More...