Monthly Archives: August 2019

9.1.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)12:00 EMOM 5/3 Calorie Row 3 Tempo Good Mornings @ 30x1Kneeling Jump Practice (No Measure)15:00 to practice any variation. These include adding height, having a PVC on your back, or snatching a PVC overhead. If possible go heavier than a PVC.Snatch ComplexEvery 2:00 x 7 Sets 3 Power Snatches 2 Overhead Squats 1 Squat Snatch Build to heavy set.Partner Kelly (AMRAP - Rounds and Reps)Teams of 2 30:00 AMRAP 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Partners may share the Read More...

8.31.19

CrossFit Texarkana - CrossFitView Public WhiteboardThe Longest Mile (Time)Partner WOD 8 RFT 10 Burpees 100m Run 10 Air Squats 100m Run 10 HR Pushups 100m Run 10 Situps 100m Run Partners Alternate Full Rounds Read More...

8.30.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 30 Bike 3 Walkouts 4 Oil Pumper + Warrior Reach 5 KB DLs 6 Russian KB SwingsWarmup DT (No Measure) -12 Deadlifts -9 Hang Power Cleans -6 Push JerksDeadlift (3x3)based off 90% of 1RM 5@40% 5@50% 5@60% 3@70% 3@80% 3+@90%Squeeky Clean (Time)3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Rx 95/65 Rx+ 115/85 Read More...

8.29.19

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 Spealler (No Measure)500m Row SpeallerPush Press (3x3)based off 90% of 1RM 5@40% 5@50% 5@60% 3@70% 3@80% 3+@90%Heavy Metal (AMRAP - Rounds and Reps)AMRAP 12: 10 Strict Presses 45/35 25 Single Unders or 60s of DU practice 10 Strict Ring Rows or Racked Barbell 25 Single Unders or 60s of DU practice Rx+ 80/65, DUs, Strict Pull-ups Read More...

8.28.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Front Squats Easy Bike Samson Medball Toss for height Moderate Bike Single-leg RDL & Reach Medball Cleans Fast Bike WalkoutsHalftime (Time)30-20-10: Dumbell Power Snatch (50/35) Wallballs (20/14) Directly Into... Men:10-20-30: Burpees Calorie Bike *women bike: 9-15-21 Calories Stagger heats by 8 minutes. Starting with the Burpees and bike is allowed Read More...

8.27.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceCement Truck (Time)Every 5 Minutes x 5 Rounds: 400 Meter Run 12/9 Calorie Row 15 Toes to Bar *score slowest round Read More...

8.26.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 seconds at each Walkouts Glute Bridges Slow Air Squats Single Leg Glute Bridges (30s Each) Active Spiderman + Hamstring Stretch Glute Bridge Walkouts* *Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.Warm-up *Barbell 3s (No Measure)1 Round 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back Read More...

8.25.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)DB Warmup 10 Single DB Snatch Pulls Per Side 10 Single DB Front Rack Lateral Step Ups Right (Box at Knee Height) 10 Single DB High Pulls From Waist w/0:02 Negative Per Side 10 Single DB Front Rack Lateral Step Ups Left (Box at Knee Height) 10 Single DB Power Snatches (5R5L) *Keep The Weight Light*Gymnastics Strength (No Measure)5 Sets Level 1: 2 Tricep Pushups (0:03 Down/0:01 Up) 2 Dynamic Push-Ups 2 Tricep Pushups (0:03 Down/0:01 Up) 0:20 HS Hold (Feet on Box) Level Read More...

8.24.2019

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)1K Bike (Light to Moderate) 10 Up Downs Find Your Corners 0:30 Each Way Per Leg 10 Up Downs 1K Bike (Moderate to Fast)Snatch PopsWork up to a Heavy Triple Beginners stay light & work on technique.Barski CleanEvery 1:30 x 7 Rounds 1 Complex = 3 Squat Cleans From the Power Position. Pause 0:01 at the power position. Use same weight throughout. Suggested Weight = 60% 1RM Squat CleanJerk ComplexEvery 2:30 x 4 Rounds 4 Strict Presses + 3 Push Presses + Read More...

8.23.19

CrossFit Texarkana - CrossFitView Public WhiteboardBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dipWarm 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 WarriorCrazy Stairs (Time)For Time: 10 Rounds of: 1-5 Read More...