7.12.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warmup (No Measure)

3 Rounds

1:00/0:45/0:30 Bike

Pigeon Pose x 0:30 Per Side

60′ Single DB OH Carry (30’R30’L)

Puppy Dog Stretch x 1:00

Forward/Reverse Step-Thru Lunges x 3 Reps Each Leg (w/Control)

Sumo Deadlift (Weight)

3-3-3-3-3

Build to a 3RM

Begin first working set @ 65-70%

Box Spring (AMRAP – Reps)

Teams of 2

20:00 AMRAP

60 Calorie Bike

40 DB Hang Clean & Jerks (50/35)

50 DB Box Stepups (24/20)

40 DB Hang Clean & Jerks (50/35)

60 Calorie Bike

7.11.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warmup (No Measure)

Burgener Warmup (With Cues)

Junkyard Dog

Snatch Work (No Measure)

Snatch Balance (Based off best snatch)

1 x 3 @ 50%

1 x 3 @ 60%

3 x 1 @ 70%

Every 2:00 for 10:00 (5 Sets)

Halting Snatch Deadlift x 5 Reps @ 95% of best snatch.

Clean & Jerk Work (No Measure)

1 Power Clean + 2 Front Squats + 1 Push Jerk

7 x 1 Complex @ 80% of best clean & jerk

Oh Thank Heaven (Time)

Teams of 2

20:20 AMRAP

7 Calorie Row

11 Pullups

20 Situps

11 T2B

7 Calorie Bike

Partners Alternate Movements

7.06.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up (No Measure)

2 Rounds:

2 Lot Trips

8 Duck Walks Steps (4 Forward+ 4 Backward)

8 PVC Pass Throughs

8 PVC Hip Hinge

8 PVC Overhead Squats

4 Hollow Body to Superman Hold (Hold 0:10 in each position, try not to break) https://youtu.be/_1LXu5T8AO4

8 Dynamic Scorpion

Burgener 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)

Stub Hub (Time)

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Box Step ups

Overhead Squats (95/65)

Cashout (No Measure)

2-3 Rounds:

0:30 Half Bow Stretch

0:30 Twisted Cross

7.03.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up (No Measure)

1 Round:

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

8 Frog Bridge (0:03 hold at top)

0:30 Slow Row

0:30 Sword Stretch w/ PVC

8 Prone Frog Pumps (0:03 hold at top)

0:30 Moderate Row

0:30 Staff Stretch w/ PVC

8 Side Lunge (4+4)

0:30 Fast Row

Pausing Front Squat (No Measure)

Build to WOD Weight:

On the Minute x 8:

2 Pausing Front Squats (0:02 Hold at Bottom)

Battleship (Time)

5 Rounds For Time:

10 Front Squats (155/105)

20/15 Calorie Row

Cashout (No Measure)

2 Rounds:

0:45 Couch Stretch

0:45 Front Rack Stretch (on floor)

7.02.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up (No Measure)

2 Round:

2 Lot Trips

0:30 Pigeon Pose

6 Dynamic Scorpion

12 Bottoms Up Kettlebell Press (light) (6+6)

6 Pull Ups (explode up, 0:05 decent)

6 Ankle Pull then Knee Pull (3+3)

Delight (Time)

For Time:

200m Run

21 Pull-ups

50′ Waiter Carry (KB 53/35)

400m Run

15 Pull-ups

50′ Waiter Carry (KB 53/35)

800m Run

9 Pull-ups

50′ Waiter Carry (KB 53/35)

Waiter Carry: https://youtu.be/9NwmGkDZt0o

Cashout (No Measure)

2 Rounds:

0:30 Half Bow Stretch

0:30 Child Pose with Shoulder Stretch https://youtu.be/eMPKzaqVi0s

7.01.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up (No Measure)

2 Rounds:

8 Duck Walks (4 Forward+4 Backward)

8 Plank Diagonals

Reach and Crunch/Leg Lowering/Flutter Kicks (6/4/10) https://youtu.be/eYZVoNizAks

8 Scalp Shruggs (slow and controlled)

8 Single Arm Russian Swings (4+4)

8 Tuck Jumps

Primer (No Measure)

1 Round:

0:30 Box Step Ups

0:30 Toes to Bar

0:30 Kettlebell Swing

Athletes Foot (AMRAP – Reps)

5 Rounds:

1 Minute Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest

Cashout (No Measure)

1 Round:

300 Meter Walk