Announcements

This Saturday at 10:00am we will be doing The 31 Heroes WOD
Come honor our American Heroes, and bring a partner!!
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
The 31 Heroes: In the early hours of August 6th, 2011, while deployed to Afghanistan, 30 American military members and one working dog boarded a helicopter to answer the call given for aid to U.S. Army Rangers in need of reinforcements to take down a senior Taliban leader. Tragically, these 31 brave souls, 17 of whom were from the United States’ most elite fighting force, were killed when a rocket propelled grenade struck down their Chinook helicopter. Within minutes, the tight-knit SEAL community suffered the greatest loss of life in a single instance since its inception in 1962.

CrossFit Texarkana – CrossFit

View Public Whiteboard

CrossFit Warm Up * mat trips (No Measure)

Lot trips

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

gymnastics strength *pullup/dip (No Measure)

3×8

Supine Ring Rows

Scale with incline rows

Increase dificulty with bulgarian rows

3×12

Dips
Complete all set of rows before moving on to dips

10 min Row (Distance)

Max distance in 10 mins

Gymnastics

4 sets

3 Pullups + 2 C2Bs + 1 Bar Muscle Up

Rest 2 mins

Do not drop from bar