Blog

10.4.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 min light bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 10 Pullups 10 Pushups 15 Air SquatsBench Press (2@65%, 2@72.5%, 4x5@77.5%)10.4.17 (AMRAP - Reps)4x3min 15/11 Cal Row 12 Bar Facing Burpees Max Push Presses 115/85 Scale Option: 11/8 Cal, 8 Bar Facing Burpees, Push Press 95/65 Rx+ 20/15 Cals, Push Press 135/95Barbell starts from the floor, not the rack. Only count Push Presses. NO REST BETWEEN ROUNDS! Read More...

10.3.17

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 WarriorWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Step-Ups 6 Russian KB Swings 4 PushupsFront Squat (2@65%, 2@72.5%, 4x5@77.5%)10.3.17 Functional Fitness (Time)21-15-9 Overhead Squat 45/35 Jumping Chest-2-Bar Pullups12min Cap10.3.17 High Performance & Competitor (Time)21-15-9 Squat Snatch 95/65 Pullups Rx+ C2Bs12min CapCash Out3 Rounds 10 Cal Bike Rest 1:1Power Clean (2@50%, 2@60%, 2@65%, 2x2@70%)based off 1rm Clean & Read More...

10.2.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choice1/3 Triple Threat (Time)1k Row 100 Double Unders 1 mile RunCash OutPractice an unassisted handstand hold Read More...

9.29.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Step-Ups 6 Russian KB Swings 4 Pushups9.29.17 (AMRAP - Rounds and Reps)8 minute AMRAP 10 T2B 10 BurpeesCash Out8k Bike Read More...

9.28.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choiceSumo Deadlift (3@50%, 3@60%, 6x5@70%)Percentages based off New Working MaxWork A Weakness EMOM (No Measure)With Remaining Class Time Even: Weakness 1 Odd: Weakness 2MetconFor those who would prefer a WOD rather than work a weakness 21-15-9 Calorie Bike HSPUs Read More...

9.27.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 min light bike 2 Rounds 3 Spiderman and Reaches each side 5 Band Pull-Aparts 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 10 PVC Pass Throughs 10 Pushups 15 Air SquatsBench Press (3@50%, 3@60%, 6x5@70%)Percentages based off New Working Max9.27.17 (AMRAP - Reps)Teams of 3 18 min AMRAP 150m Row 12 Alt KB/DB Snatches 35/25 Max Unbroken Pullups Scale: 8 KB Snatches 25/18, Ring Rows Rx+ 12 DB Snatches 50/35, Chest-2-Bars *Athlete A will complete 1 Round while B&C rest. Only Read More...

9.26.17

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 WarriorCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers Carioca9.26.17 (Time)80 Double Unders 80 Air Squats 800m RunCash OutTabata Burpees Read More...

9.25.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Clean/Deads (No Measure)300m Row 3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsFront Squat (3@50%, 3@60%, 6x5@70%)Percentages based off New Working Max9.25.17 (AMRAP - Reps)5x1mins 6 Power Cleans 115/80 3 Push Jerks 115/80 Rest 2 mins Scale: 75/55 Rx+ 155/105start each interval where the last endedCash Out3sets 15 second hold at the top of a ring dip Rest with 2 minute plank, puppy dog hold, and down dogHang Power Clean (3@50%, 3@60%, 3@65%, Read More...

9.23.17

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardHang Snatch (4x2 Snatch High Pull + Hang Squat Snatch @50%)Snatch (3@60%, 3@70%, 2x3@75%, 2x2@80%)Clean (4x3 progressing in weight)start with 50-60% gradually increase without losing proper form and technique Read More...

9.22.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choice800m Run (Time)Max Effort 800m Run4x800m Run Rest 3 minutes Record slowest timeCash Out3x1 minute max HSPUs Read More...