7.1.19

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

Warm-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 Squats

Warm-up

Warm-up to WOD weight

Fish 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 time

Cash Out

5 sets

20 Banded Pull-Aparts

10 Hollow Rocks

6.30.19

CrossFit Texarkana – CrossFit

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Warm-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 explained.

Clean Pull on 2″ Riser

8 Sets of 2 EMOM

@ 105% 1RM Clean

Bob’s Burgers (AMRAP – Rounds and Reps)

Teams of 2

20:00 AMRAP

10 Deadlifts (135/95)

8 Burpees

6 Hang Power Cleans (135/95)

4 C2B’s

2 Strict Press (135/95)

Rx+ 155/105, Bar Muscle-Ups

Partners Alternate Movements

6.29.19

CrossFit Texarkana – CrossFit

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Poetic 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!

6.28.19

CrossFit Texarkana – CrossFit

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Warm-up Row (No Measure)

Discuss Row Technique

EMOMX5

5-Pull Start + 5 Paced Pulls

10 minutes of pacing s/m

Warm 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 Squats

Cardi-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

6.26.19

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

Samson

Samson with Twist

Bunny Hops

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

Warm-up

1 Power Snatch + 3 OHS

Warm up to WOD weight

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

6.25.19

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

Shoulder Press (4×6)

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 Cleans

Water Break (AMRAP – Reps)

AMRAP in 4 minutes x3

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

*start each AMRAP with Hang Power Cleans

6.24.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

30 seconds Row

3 Walkouts

4 Oil Pumper + Warrior Reach

5 Samson Lunges each leg

6 Kip Swings

Bear Warmup (No Measure)

Then

3 Rounds

3xPower Clean + Front Squat + Press + Back Squat + Press

Back Squat (4×6)

70, 75, 80, 80%

Jack Daniels (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

*12 min Cap

Cash Out

3 Sets

7 Banded Good Mornings

14 Glute Bridges

21 Sit-ups

Rest 2 minutes

6.23.19

CrossFit Texarkana – CrossFit

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Warm-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 explained.

Clean Pull on 2″ Riser

8 Sets of 2 EMOM

@ 105% 1RM Clean

Smiling Bob (AMRAP – Rounds and Reps)

Teams of 2

20:00 AMRAP

10 KB Swings (53/35)

8 Box Overs (24″/20″)

6 Push Jerks (115/85)

4 Bar Facing Burpees

2 KB Hang Clean & Jerk Per Arm (53/35)

Partners Alternate Movements

Rx+ 70/53 KB, 155/105 PJ, 30″/24″