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8.13.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2 minute cardio Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorWarm Up *Cindy (No Measure)2 Rounds 1 minute Row 3 Spiderman and Reaches each side 5 Scap Pull 4 Oil Pumper + Warrior Squat 3 Hand Walk-Outs with pushup Then 30s Row 5 Kip Swings 5 Pushups with a 3 count Plank hold 5 Quality Step-ups each side 5 Kipping Pullups 10 Pushups 15 Air SquatsGymnastics8x8 Dips Build to a heavy Read More...

8.12.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Front Squats Shuttle Run Samson Situps Shuttle Run Spider-Man and Reach Medball Cleans Shuttle Run WalkoutsWarm-upPrimer 2 Rounds: 1@light weight, 1@wod weight 100 Meter Run 8 Dumbbell Power Snatches 6 Single Dumbbell Squats👊 Hit & Run 🏃‍♀️ (Time)3 Rounds 400m Run 12 Alternating Dumbbell Power Snatches 21 Dumbbell Goblet Squats Rx 35/25 Rx+ 50/35Cash Out3 sets 20s Couch Stretch each side 8 Bird Dog With Knee To Elbow each side Read More...

8.11.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)10-8-6-4-2 Calorie Row 5-4-3-2-1 Perfect Burpees Then 1 Round of Banded Delt HellPull-Up Negatives (No Measure)10 x 1 with an 0:08-0:12 descent. Use a box to assist on jumping to the top position.Stamina Squatting Week 2 (Weight)14:00 EMOM Odds - 2 Front Squats Evens - 5 Back Squats All lifts done @ 63% 1RM Front SquatTears For Fears (No Measure)30:00 EMOM 1) 10/7 Calorie Bike 2) 3 T2B + 3 Burpees 3) 10 Alt DB Snatches (50/35) 4) 3 T2B + 3 Burpees 5) Rest Rx+ Read More...

8.10.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)2:00 Bike or Row 3 Rounds w/PVC or Empty BB 5 Front Squats 5 Clean Pulls from Pwr Pos 5 Clean High Pulls from Pwr Pos 5 Power Clean from Knees 5 Power Clean + Front Squat 5 Squat CleansClean Complex7 Sets of the Complex: Power Clean + Front Squat + Hang Squat Clean All lifts done @ 65-70% 1RM Squat Clean.Overhead Squat Complex7 Sets of the Complex: Snatch Grip Push Jerk + 2 OHS Pause for 0:05 in the bottom on the Read More...

8.9.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceDeadlift (3x1 Percentages based off 90z of 1RM)5@40% 5@50% 5@60% 1@75% 1@85% 1+@95%Max WBs EMOM DL (AMRAP - Reps)AMRAP 7 minutes Wallballs 20/14 EMOM 5 Deadlifts@225/155 @3,2,1, go perform 5 DLs. then max WBs with remaining time in the minute *Score WBsCash Out3 Sets 500m Row @2k Pace 10x3 count Pause His Extensions/Supermans Read More...

8.8.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Row 3 Spiderman and Reaches each side 5 Scap Pull 4 Oil Pumper + Warrior Squat 3 Hand Walk-Outs with pushup Then 30s Row 5 Kip Swings 5 Pushups with a 3 count Plank hold 5 Quality Step-ups each side 5 Kipping Pullups 10 Pushups 15 Air SquatsHip Hop (Time)Buy-In: 1 mile Run 50-40-30-20-10 Double Unders 10 Pull-ups Rx+ Strict *18 min CapHip Hop Scaled (Time)Buy-In: 1200m Run 50-40-30-20-10 Single Unders 10 Strict Ring Rows after each set *18 min Cap Read More...

8.7.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2 minute cardio 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 dipSnatch (15 minutes to build to Read More...

8.6.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)Easy Jog x4 Burpee broad jump Soldier Kicks Fast Jog x4 Samson Inchworm Shuttle Run x4 Spiderman High knee Skip down and back Pose running butt kicks *right leg down, left leg back Bunny hop 12' then sprint x4Warmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksBench Press (3x1 based off 90% of 1RM)5@40% 5@50% 5@60% 1@75% 1@85% 1+@95%Assault on DT (Time)5 Rounds: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx 95/65 Rx+ 135/95 *15 Read More...

8.5.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Front Squats Easy Row Samson Situps Moderate Row Spider-Man and Reach Medball Cleans Sprint Row WalkoutsWarm-up *Barbell 3s (No Measure)1 Round 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsFront Squat (3x1 Percentages based off 90% of 1RM)5@40% 5@50% 5@60% 1@75% 1@85% 1+@95%March Madness (Time)3 Rounds: 25 AbMat Sit-ups 200m Plate Carry at Chest 35/15 25 AbMat Sit-ups 15 Front Squats 75/55 Rx+ 45/25, 115/85 Read More...

8.4.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)With a partner... 100m Run Together 10 False Grip Ring Rows (5&5) 100m Run Together 10 2xDB Hang Squat Cleans (5&5) 100m Run Together 10 Hard Kipping Swings (5&5) 100m Run Together 10 2xDB Hang Power Snatches (5&5)Gymnastic Skills (No Measure)15:00 Rope Climb Practice New drill for setting feet to be explained.Gymnastics Strength (No Measure)Ring Dip Negatives Accumulate 2:00 of time doing negatives in as few reps as possible. For example, if one negative takes you 0:10 then you still have 1:50 Read More...