9.21.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

300m Easy Jog

0:30 Frog Pose

0:30 Pigeon Pose

0:30 Single Leg Glute Bridges

0:30 Prone Frog Pumps

0:30 Child Pose Back Extensions w/ Medball https://youtu.be/1mNcYZ8Povk

1:00 Medball Single Leg Deadlifts (0:30R/0:30L)

0:30 Medball Front Squats

0:30 Medball Thrusters

Front Squat Complex

Build to a Heavy Complex:

1 Pausing Front Squat (2 Seconds)

1 Front Squat
Start at 65% of 3RM

Dodgeball (Time)

For Time

10 Rounds:

15 Wallballs (20/14)

200 Meter Run

Cashout (No Measure)

1 Round:

6 Sets of 2

Pause 0:02 at Knee Level

Pause 0:02 in Bottom Of Overhead Squat

All Percentages of 1RM Squat Snatch:

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Set 6: 65%

*Rest as Needed Between Sets

9.20.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

5 Rounds

5 DxKB Suitcase Deads

120′ Shuttle Sprint (60’+60′)

Straight Into

5 Rounds

3 DxKB Squat Cleans

120′ Shuttle Sprint (60’+60′)

KB should be moderate to heavy.

Try to start slow & build intensity throughout the warmup.

CF Games 2020 Events 2 & 5 (Weight)

Front Squat

5-4-3 @ 60%/65%/70%

Then In 20:00…

Find a 1RM Front Squat

Max HS Hold on Wall in between reps.

Your score will be your weight but you will record how much time you spent in a handstand in the WOD notes.

You should aim for 5-7 singles on front squat attempts so increase the weight with caution.

Flippin Tired (AMRAP – Reps)

Teams of 2

25:00 AMRAP

Athlete A: 15 Tire Flips

Athlete B: Max Calorie Bike on the Odd Rounds, Max Burpees on the Even Rounds

Score Total Bike Calories + Burpees

If the tire is too heavy for one person, they may be flipped as a team. The difference would be 30 bike calories & 30 burpees per round split between the two of you.

9.19.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3 Rounds

1:00 Bike (Slow/Medium/Fast)

Snatch Press in Receiving x 5 Reps w/PVC or Empty BB

Clean Grip OHS (No Measure)

4 Sets of 4 (Build in weight if mobilty allows)

Squat Jerk (No Measure)

3 Sets of 3 (Build in weight if mobility allows)

Halting Snatch Deadlift (Weight)

6 Sets of 5 Every 2:00 @ 80% 1RM Snatch

Enderton Front Squat Complex (Weight)

Build to a 1RM Complex of:

1 Front Squat

1 One & a Quarter Front Squat (Plyo Style)

1 Regular Front Squat

Open Gym Warmup (No Measure)

10 Wrist Circles

10 Ankle Rotations Each Way Each Foot

30′ Heel Walks

30′ Toe Walks

3 Rounds w/2 DB’s

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press/Push Press/Push Jerk

Build in weight.

Partner Awful Annie (Time)

Teams of 2

50-40-30-20-10

Double Unders

Sit-Ups

5-4-3-2-1

Cleans (Any Style)(185/125)

You Go I Go Style. One athlete will do one complete set of a given movement and then partner B will do the same.

Rx+ GHD Sit-Ups

9.18.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2:00 Row

0:30 Pigeon Hold

10 Dynamic Scorpion

10 Active Samson Lunge to Spiderman (5L+5R)

0:30 Single Leg Saddle

18 Mt.Climbers to Down Dog Ankle Taps (6 mt.climbers to 4 down dog ankle taps)

0:20 Dorsiflexion on Box (each side)

10 Box Steps Overs

Deadlift (5,3,5,3,1+)

5@50%

3@60%

5@75%

3@85%

1+ @95%

Litter Box (Time)

For Time:

3 Rounds:

6 Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (135/95)

50/35 Calorie Row

3 Rounds:

6 Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (135/95)

50/35 Calorie Row

3 Rounds:

6 Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts(135/95)

Cashout (No Measure)

2-3 Rounds:

15/12 Calorie Bike or 300 Meter Run

25′-50′ Handstand Walk or 1:00 Handstand Walk Practice

9.17.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

1:30 Row

0:30 Brettzel on Elbows

0:30 Open Book

10 Woodpecker

5 Inchworm to Push Up to Down Dog

10 Side Lunges (hold 0:05 each side)

10 Bent Over Barbell Row w/ Empty Barbell

10 Clean Turnovers w/ Elbow Rotations (2 turnovers then 4 elbow rotations)

Shoulder Press (5,3,5,3,1+)

5@50%

3@60%

5@75%

3@85%

1+ @95%

The Chief (5 Rounds for reps)

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 minute

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Cashout (No Measure)

ROMWOD

or

1-2 Rounds:

0:30 Pigeon Hold

0:30 Half Split

8-Way Wrist/Forearm Stretch (0:10 each way)

9.16.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

200 Meter Jog

0:30 Calf Stretch

0:30 Sword w/ PVC

0:30 Staff w/ PVC

0:30 Twisted Cross

12 Samson Lunge w/ Twist Over Front Leg

0:30 Half Split

6 Knee Pulls then 6 Ankle Pulls (same side for both movements then switch legs)

12 Single Leg Deadlift w/ KB on Opposie Side of Standing Leg

Door Dash (Time)

For Time:

400 Meter Run

35 Kettle Bell Swings (53/35)

400 Meter Suitcase Carry (53/35)

30 Chest to Bar Pull-ups

400 Meter Suitcase Carry (53/35)

35 Kettle Bell Swings (53/35)

400 Meter Run

Cashout (No Measure)

2-3 Rounds:

3-6 Strict Pull-ups

9 Double Kettlebell Push Presses

18 Hollow Rocks

27 AbMat Sit-ups

*Rest 2 Minutes Between Sets

or

ROMWOD

9.15.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2:00 Bike

2:00 Row

0:30 Pigeon Hold

16 Single Leg Glute Bridge (8L+8R)

10 Dead Bugs https://youtu.be/mUMVASv0x7U

8 AbMat Sit-ups

40 Single Leg Jump Rope (20L+20R)

Do Less (Time)

For Time:

2,000 Meter Assault Bike

2,000 Meter Row

100 Double Unders

50 Toes to Bar

*Waterfall the Bike or 1,200 Meter Run

Cashout (No Measure)

21-18-15-12-9:

Kettlebell Swings (70/50)

GHD Sit-ups

9.14.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2 Lot Trips

12 PVC Pass Throughs

6 Wall Squats w/ PVC

6 Wall Angels

12 Active Spidermans

6 Inchworm to Push-up to Down Dog

6 Air Squats w/ Hands on Back of Head (hold 0:03 at the bottom)

12 Lateral Hops Over PVC Pipe

6 Sotts Press w/ PVC

12 PVC Overhead Squats

Back Squat (5,3,5,3,1+)

5@50%

3@60%

5@75%

3@85%

1+ @95%

Speed Demon (4 Rounds for reps)

AMRAP 3:

200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

6 Lateral Barbell Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

3 Lateral Barbell Burpees

Max Overhead Squats (135/95)

Cashout (No Measure)

AMRAP 7:

1 Deadstop Strict Handstand Push-up

1 Deadstop Ring Push-up

2 Deadstop Strict Handstand Push-ups

2 Deadstop Ring Push-ups

3 Deadstop Strict Handstand Push-ups

3 Deadstop Ring Push-ups



Add 1 Rep Each Round

*Deadstop= Hold 1 second at the bottom

9.13.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3:00 Bike (1:00 Legs Only/0:30 Single Pedal Right/0:30 Single Pedal Left/1:00 Fast Pace Arms and Legs)

2 Rounds:

10 Medball Power Cleans @ WOD Weight (0:01 Pause at the high hang & in the receiving position)

5 Plank to Psuedo Planche Rocks (0:03 Forwards and Backwards)

20 Plank Shoulder Taps (Start slow and build speed over the course of the set)

0:20 OHS Hold w/Empty BB (Rock side to side to stretch ankles)

Strength/Skills (Weight)

Every 3:00 For 18:00

Squat Snatch

5-4-3-3-2-1

Build in weight. The last round should be a heavy single, which is roughly 90-95% of your 1RM.

In between sets:

8 Psuedo Planche Pushups (Marine Core Style if possible)

Big Baller (AMRAP – Reps)

Teams of 2

24:00 AMRAP

50 Medball Situps (20/14)

40/28 Calorie Bike

30 Hang Power Cleans (115/85)

20 Push Presses (115/85)

10 DxDB Renegade Rows (35’s/25’s)

Rx+ 155/105 BB, 50/35 DB’s

Split work as desired. Only one athlete works at a time.

9.12.20

CrossFit Texarkana – CrossFit

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Barbell Warmup (No Measure)

30/21 Calorie Row

2 Rounds w/Empty BB:

5 Clean RDL + 5 Snatch RDL

5 Muscle Clean + 5 Muscle Snatch

5 Strict Press + 5 Snatch Press

5 Alpha Makers

Snatch Work (Weight)

Snatch Balance + OHS

12:00 to find a 1RM

Modify with a split stance plus 1 overhead lunge each leg.

Clean Work (Weight)

10:00 to find a 1RM Power Clean

Straight Into…

6:00 to find a 1RM Squat Clean

Score heaviest squat clean only.

Jerk Work (Weight)

Rack Split Jerk

15:00 to find a 1RM

60′ DxKB Front Rack Carry Between Sets (53/35)

Open Gym Warmup (No Measure)

21/15 Calorie Bike

First 10/7 Cals arms only, last 11/8 Cals legs only.

3 Rounds:

10 SxDB Suitcase RDL (5R5L) @ WOD Weight

10 Lateral Stepups (5R5L) @ WOD Height

2 x (3 Burpees + 60′ Sprint Down Mat) as fast as possible.

Sled Man’s Hand (Time)

Teams of 2

50 Box Jumps

4 Sled Trips

100 DxDB Deadlifts

8 Sled Trips

50 SxDB Step Overs

12 Sled Trips

50 SxDB Step Overs

16 Sled Trips

100 DxDB Deadlifts

20 Sled Trips

50 Box Jumps

24″/20″ Box, 50/35 DB

1 Sled Trip = 60’

Begin with 25-30% of team’s average bodyweight and add 10-15# each round.

Split reps as desired. Only one athlete works at a time.

35:00 Time Cap