Monthly Archives: September 2019

10.1.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up1 MInute Easy Row Lateral Box Step-ups (30 Seconds Each Side) 30 Seconds Each Barbell Good Mornings Elbow Rotations Back Squats 45 Seconds Moderate Row Box Facing Step-ups 30 Seconds Each Romanian Deadlifts Hang Muscle Cleans Front Squats 30 Seconds Fast Row Low Box Jumps (Step Down) Primer 1 Round 5 Burpee Box Jump Overs 5 Power Cleans (Performed at Light Weight) 5 Calorie Row Build to WOD Weight 1 Round 3 Burpee Box Jump Overs 3 Power Cleans (Performed at WOD Weight) 3 Calorie RowEcod (3 Rounds for reps)3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans Read More...

9.30.19

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 WarriorBurgener 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 dipSquat Snatch (20 minutes to build Read More...

9.29.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)10-8-6-4-2 Calorie Bike 5-4-3-2-1 3-Way Plank Hops 5 Wall Angels after each round.Gymnastics Skills (No Measure)Every 1:15 x 10 6 Strict Pullups (Modify w/Overhand Ring Rows w/0:01 Pause) 0:10 Ring Support Hold/Ring Pushup Hold/Gymnastics Plank on Hands3-Position Pause Power CleanEMOM x 10:00 Lift bar to 1" off the ground & pause 0:01, then pause 0:01 at the top of the knees, then pause 0:01 in the power position, then lower the bar to the ground and do a power Read More...

9.28.19

CrossFit Texarkana - CrossFitView Public WhiteboardUranus is Blue (Distance)Teams of 3 25:00 AMRAP Row For Meters Partner A rows, Partner B rests & Partner C burpee broad jumps down the mat & bear crawls back. Rotate stations when Partner C gets back. The rower is always going. Read More...

Barbell class

CrossFit Texarkana - Border City Barbell ClubBarbell class 09/28/19 0:00-12:00 Fun new warm up 12:00-16:00 Additional mobilization and prep time. focus today is on the feet! Take off and landing. With barbell 4 x: 1 hang power snatch + 1 pressing snatch balance 4x : 1 hang power snatch + 1 heaving snatch balance 4x:1 hang power snatch + 1 ohs ( don’t move feet after pw snatch Group 1 emom x3 snatch pull+ power snatch catching at parallel Emom x 3 1 snatch full snatch catch Read More...

9.27.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up 30 Seconds @each Hollow Hold PVC Pass Throughs Inchworm to Push-up Mountain Climbers Superman Hold PVC Pass Throughs Inchworm to Push-up Mountain Climbers PVC V-Ups PVC Pass Throughs Inchworm to Push-up Mountain Climbers MOBILITY Couch Stretch: 90 Seconds Each Side 5 Kip Swings 3 Knees to Chest 3 Toes to Bar 3 Pausing High Hang Power Cleans with 3 count pause in the hang position 5 Hang Power Cleans with a 3 count pause in the receiving position 5 Pausing Push Jerks with a 3 count pause in the receiving position 3 Read More...

9.26.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choice Build up to WOD weightDouble Dare (Time)On the 4:00 x 5 Rounds: 15x30ft Shuttle Sprints 100 Single Unders 5 Deadlifts 155/105 Rx+ 50 DUs, 205/155 *Time Cap each round- 3:30. Record Slowest round Read More...

9.25.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up6 Minutes For Quality: Buddy 1 1 Round: 5 Ring Rows 10 Kettlebell Goblet Squats (Light Weight) 15 Sit-ups Buddy 2 Easy Row *Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Primer: 1 Round 5 Calorie Row 5 Chest to Bar Pull-ups 5 Kettlebell Swings 5 Thrusters Performed with Light Weight 1 Round 3 Calorie Row 3 Chest to Bar Pull-ups 3 Kettlebell Swings 3 Thrusters Performed with Workout WeightWorkaholics (Time)3 Rounds: 21/15 Calorie Row 15 Read More...

9.24.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up100 Meter Run 30 Seconds Active Spidermans 30 Seconds Active Divebombers 100 Meter Run 30 Second Plank 30 Second Superman Hold 100 Meter Run 30 Second Right Side Plank 30 Second Left Side Plank 100 Meter Run 30 Second Right Side Dumbbell Overhead Hold 30 Second Left Side Dumbbell Overhead Hold Dumbbell Warmup Each Side With Single Light Dumbbell: 5 Deadlifts 5 Russian Dumbbell Swings 5 Hang Power Cleans 5 Front Squats 5 Strict Press & Reach MOBILITY (12:00 - 18:00) Banded Shoulder: 1 Minute Each Side Click Here Pigeon: 1 Minute Each Side Click Here Couch Stretch: Read More...

9.23.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up60 Seconds Push-up to Down Dog Active Samson PVC Overhead Squats 40 Seconds Push-up to Down Dog Active Samson PVC Overhead Squats 20 Seconds Push-up to Down Dog Active Samson PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Presses 5 Overhead Squats 5 Snatch Grip Romanian Deadlifts MOBILITY (12:00 - 15:00) PVC Pass Throughs: 1 Minute PVC Lat Stretch: 1 Minute PVC Sotts Press: 1 MinuteOverhead Squat (15 Minutes to build to a heavy complex )1 Hang Power Snatch + 2 Power Snatches + 3 Read More...