Monthly Archives: November 2019

11.30.19

CrossFit Texarkana - CrossFitView Public WhiteboardBurgener Warmup (With Cues) (No Measure)1. Down and Finish (Speed Thru The Middle) 2. Elbows High and Outside (Bar Close) 3. Muscle Snatch (Snappy Turnover) 4. Snatch Lands 2", 4", 6", Full Depth (Foot Work) 5. Snatch Grip Push Press (Overhead Strength) 6. Overhead Squat (Core Strength) 7. Heaving Snatch Balance (Fast Hands) 8. Snatch Balance w/o a Dip (Fast Hands, Fast Feet) 9. Snatch Balance w/a Dip (Fast Hands, Fast Feet)Snatch Work (Weight)Every 2:00 for 16:00 (8 Sets) 1 Muscle Snatch 1 Power Read More...

11.29.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Easy Bike Front Plank Inchworm to Push-ups Moderate Bike V-Ups Glute Bridge Walkouts Faster Bike Mountain Climbers Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsDeadlift (Every 2 minutes: 1 Tempo DL (5s up, 5s down))1@50% 1@55% 1@60% 3 sets to build to a heavy tempo singleWarm-upPrimer 1 Round 5 Shuttle Runs 10 Sit-ups 3 DeadliftsSteam Roller (Time)5 Rounds 12x30ft Shuttle Sprints 25 Abmat Sit-ups 2-4-6-8-10 Deadlifts 185/135 Rx+ 25/20 Cal Bike, 225/155Front Squat (CASHOUT:)On the Minute x 9: 1 Tempo Front Squat Tempo: 5 Read More...

11.27.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up45 Seconds Easy Bike PVC Strict Press & Reach PVC Straight Leg Swings (15 Seconds Each Side) Moderate Bike PVC Sotts Press PVC Pass Throughs Faster Bike PVC Lift Offs PVC Lat Stretch Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Snatch Grip Push Press 5 Snatch Grip Romanian Deadlifts 5 Overhead SquatsPower Snatch (3 Position Snatch: Every 3 minutes x5 )Complex to be done Unbroken. no dropping the bar, no pausing at the floor to resetPower Wheels (AMRAP - Rounds and Read More...

11.26.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)1:30 Row 3 Scap Pull 3 Hand Walk-Outs with pushup 3 Spiderman and Reaches each side 200m Run 5 Kip Swings 30s Plank Hold 5 Reverse Lunges each side 30s Row 5 Kipping Pullups 10 Pushups 15 Air SquatsWarm-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 SquatsWarm-upPrimer @ lighter weight 200m Run 5 Power Cleans 5 Push Jerks @ WOD weight 100m Run 2 Power Cleans 3 Push JerksSnack Bar (Time)3 Rounds 400m Run 10 Power Cleans 10 Push Jerks Rx Read More...

11.25.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up2 Rounds 30s @each Spiderman And Reach Single Unders Samson Russian Kettle Bell Swings 2 Rounds 200m Row 15 PVC Pass Throughs 10 Oil Pumpers Barbell Prep 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Romanian Deadlifts 5 Front SquatsBack Squat (15 minutes to build to a heavy 5 reps)Warm-upPrimer 10 Dumbbell Waiter Squats each side (light weight) 20 Double Unders 3 Pull-ups 200m Row 20 Double Unders 4 Dumbbell Power Snatches (WOD weight)Taco Bell (2 Rounds for time)@3, 2, 1, GO 3 Rounds 150 Single Unders 10 Dumbbell Power Snatches 35/25 @ 10:00 500m Row 9 Read More...

11.24.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarmup (No Measure)Partner Warmup 2-4-6-8-10 Calorie Row 60' KB Front Rack/Suitcase Carry (30R30L) 10 Lateral Plate Jump Overs Partner A does 2 Cals, 60' & 10 Jumps, then Partner B does 2 Cals, 60' & 10 Jumps, then 4,60' & 10, & so forth. Only one partner works at a time.Pullup Strength (No Measure)4 Sets: Accumulate 0:30 in a chin over bar hold (underhand grip) 8 Barbell Rollouts after each setJerk Accessory Exercises (4 Rounds for weight)Every 4:00 for 20:00 R1 - Read More...

11.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Easy Row Medicine Ball Deadlifts Box Step-ups Moderate Row Squat to Medicine Ball Lateral Box Step-Overs Faster Row Medicine Ball Thrusters Box Jump with Step Down *All Performed To Lowest Box Setting Single Dumbbell Warmup Each Side With Lighter Weight: 5 Romanian Deadlifts 5 Russian Dumbbell Swings 5 Waiter Squats 5 Strict Press & Reach 5 Front Rack Reverse Lunges Primer 4 Wallballs 4 Single Arm Dumbbell Snatches 4 Box Jumps 4 Single Arm Dumbbell Clean and Jerks 4 Calorie RowSingled Out (AMRAP - Reps)3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Single Arm Dumbbell Snatches (50/35) 1 Read More...

11.21.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceOld Macdonald (Time)5 Rounds: 100 Meter Plate Bear Hug Carry 35/25 30 AbMat Sit-ups 10 Plate Ground to Overhead 35/25 Rx+ 45/35Cash OutCalf Foam Roll: 1-2 Minutes Each Side Quad Foam Roll: 1-2 Minutes Each Side Lats Foam Roll: 1-2 Minutes Each Side Read More...

11.20.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Single Unders PVC Pass Throughs PVC Straight Leg Swings (15 Seconds Each Side) Quick Single Unders PVC Lat Stretch PVC Overhead Squats Higher Single Unders Narrower PVC Pass Throughs Narrower PVC Overhead Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsOverhead Squat (15 minutes to Build to a Heavy Pausing Single )3 count pause at the bottomWarm-upPrimer 5 Overhead Squats 10 Double Unders 5 Deadlifts 10 Double UndersDouble Jointed (AMRAP - Rounds and Reps)AMRAP 16: 15 Overhead Squats 65/45 40 Read More...

11.19.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up400 Meter Easy Run 30 Seconds Easy Bike Easy Row Active Spidermans Moderate Bike Moderate Row Mountain Climbers Faster Bike Faster Row Burpees Primer 100 Meter Row 100 Meter Run 5 BurpeesSea Horse (Time)3 Rounds 800 Meter Row 400 Meter Run 20 BurpeesCash Out4 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second Ring Support Hold* *Chest on Rings Read More...