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5.25.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's ChoiceWork A Weakness EMOM (No Measure)With Remaining Class Time Even: Weakness 1 Odd: Weakness 2MetconSuggested Metcon Alternating EMOM 20mins Even: 5 Deadlifts@50% Odd: 100m Jog Read More...

5.24.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Clean/Deads (No Measure)300m Row Then 3 Rounds with a Barbell 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back Squats3 position clean and jerkEvery 90 seconds for 10 Rounds 1 high hang clean+ 1 low hang clean + 1 full clean + 1 Split Jerk @70% of 1rm high hang clean5.24.17 Funtional Fitness (Time)500m Row 40 Thrusters 45/35 30 Ball Slams 20/12 20 Ring Rows 10 Push-Ups 30 Ball Slams 20/12 40 Thrusters 45/35 500m Read More...

5.23.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)50 Jumping Jacks Burpee broad jump Samson Inchworm w/ pushup Spiderman Bunny hop 12' then sprint 2x High knee Skip down and back Pose running butt kicks *right leg down, left leg back5.23.17 (Time)10 Rounds 5 Toe-to-Bar 25 Double Undersscale with Knee-Ups and Double the Single UndersCash Out10x300m Bike Rest 1min Read More...

5.22.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)300m Row 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 dip3 position snatchEvery 90s for 10 Rounds 1 Read More...

5.19.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)50 Jumping Jacks Burpee broad jump Samson Inchworm w/ pushup Spiderman Bunny hop 12' then sprint 2x High knee Skip down and back Pose running butt kicks *right leg down, left leg back1-Mile Run (Time)Max Effort 1-Mile RunCash Out50 Strict Pushups in as few sets as possible Read More...

5.18.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choice5.28.17 Functional Fitness (Time)10 Rounds 10 Stationary Lunges 3 Deadlifts 185/130Lunges are R1, L2, R3, ets5.18.17 High Performance (Time)10 Rounds 10 Jumping Lunges 3 Deadlifts 225/1555.18.17 Competitor (Time)10 Rounds 10 Jumping Lunges 3 DLs 315/225Cash Out2x1k Row Rest 2mins Read More...

5.17.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Clean/Deads (No Measure)300m Row Then 3 Rounds with a Barbell 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsShoulder Press (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)Recalculate working max2017 Regional Event 6 Functional Fitness (Time)25/18 Calorie Bike 20 Burpee Box Step Overs 24/20 10 Power Cleans 95/652017 Regional Event 6 (Time)30/25 Cal Bike 20 Burpee Box Jump Overs 30/24 10 Power Cleans 155/110Hands are allowed to touch Box to assist with jump Read More...

5.16.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)300m Row 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 dipBack Squat (5@50%, 3@60%, 2@70%, 1@75%, AMRAP@80%)Recalculate Read More...

5.15.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 KB Snatches 6 Burpees 4 Scap Pulls5.15.17 (AMRAP - Rounds and Reps)17 minute AMRAP 5 Pullups 5 Handstand Pushups 10 Toes-to-Bars 10 Pullups 5 Handstand Pushups 10 Toes-to-Bars 15 Pullups 5 Handstand Pushups 10 Toes-to-Bars *continue adding 5 Pullups each roundScale with Ring Rows or a racked Barbell, strict push-ups, and Knee-UpsCash OutAlternate Every Minute for 6 minutes 10 Calorie Bike 100m Run Read More...

5.12.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Clean/Deads (No Measure)300m Row Then 3 Rounds with a Barbell 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsKaren Scaled (Time)For Time: 150 Wallballs 20/10 *Athletes throw ball to a 9ft targetKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Deadlift (5@40%, 5@50%, 3@60%, 3@67.5%, 3x8@72.5%)Cash Out3 Rounds 20s Hold at the top of a pull-up 10 Muscle Up Transistions Read More...