Blog

7.4.18

CrossFit Texarkana - CrossFitView Public WhiteboardScooter (AMRAP - Rounds and Reps)30-Minute PARTNER AMRAP of: 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.To learn more about Scooter click here1776 (Time)For time In teams of 3 Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps Read More...

7.3.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 minute cardio 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 5 Pullups 10 Pushups 15 Air SquatsWarm-up *Barbell 3s (No Measure)Then 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsBench Press (15 minutes to build to a heavy single )Big Bang (Time)For Time: 50 Power Cleans 115/80 Scale: 75/55 Rx+ 155/105 8 Minute Time CapCash OutTabata Hollow Body Holds Read More...

7.2.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)500m 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 dipHang Power Snatch (1x2@70%)10 minutes to build Read More...

6.30.18

CrossFit Texarkana - CrossFitView Public WhiteboardNew SectionRUNNING PROGRAM 6 Rounds 100 meters RPE@8-9 200 meters RPE@6-7 Rest 2 minutes Read More...

6.29.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Barbell 3s (No Measure)2 min cardio Then 3 rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsDeadlift (AMRAP@85%)Based off 93% of 1RM 5@50% 3@60% 2@70% 1@75% 1@80% 5-7@85%6.29.18 Functional Fitness & High Performance (Time)4x3 Minute Rounds 16 Stationary Lunges 35/25 (R1, L2, R3, etc) 100m Farmers carry 35/25 Max Hold in the top of a box dip Hold kettlebells or dumbbells Rx+ 53/35, Ring dip6.29.18 Competitor (No Measure)4x3min 16 Back Stepping Lunges 115/80 15/12 Cal Bike 5/3 Ring or Bar Read More...

6.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choice6.28.19 (Time)20-18-16-14-12-10 Alternating Dumbbell Snatches 35/25 100m run after each set Rx+ 50/35GymnasticsAMRAP in 5 minutes of Wall walksNew SectionRUNNING PROGRAM 4 Rounds 200m RPE@5-6 200m RPE@7-8 Rest 15 seconds 100m Max Effort Rest 5 minutes 3 Rounds 200m RPE@5-6 200m RPE@7-8 Rest 15 seconds 100m Max Effort Rest 5 minutes 2 Rounds 200m RPE@5-6 200m RPE@7-8 Rest 15 seconds 100m Max Effort Rest 5 minutes 1 Round 200m RPE@5-6 200m RPE@7-8 Rest 15 seconds 100m Max Effort Read More...

6.27.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 minute cardio 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 5 Pullups 10 Pushups 15 Air SquatsWarm-up *Barbell 3s (No Measure)Then 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) Read More...

6.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)50 Single Unders 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)2 Minute Row/Run/Bike/Ski Spiderman Samson Inchworms Soldier Kicks Over-Under High Knee Butt Kickers CariocaShoulder Press (AMRAP @85%)Based off 93% of 1RM 5@50% 3@60% 2@70% 1@75% 1@80% 5-7@85%6.26.18 (AMRAP - Rounds and Reps)15 Minute AMRAP 50 Double Unders 30 Deadlifts 95/65 10 Hang Power Cleans 95/65 Scale: 100 Single Unders, 75/55 Rx+ 135/95Cash OutROMWOD Read More...

6.25.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Russian KB Swings 6 Situps 4 Samson LungesBack Squat (AMRAP@85%)Based off 93% of 1RM 5@50% 3@60% 2@70% 1@75% 1@80% 5-7@85%GymnasticsTabata *attempt to hold chin Over Bar as long as possible, then hang for the remaining 20s6.25.18 Functional Fitness (Time)21-15-9 KB Swings 35/25 Burpees Ring Rows or Racked Barbell6.25.18 High Performance & Competitor (Time)21-15-9 KB Swings 53/35 Burpee Pullups Rx+ 70/53, Burpee C2B*Looking for Pull-Up Bar to be roughly arms reach away Read More...

6.22.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)2 minutes Row/Run/Bike/Ski Burpee broad jump Soldier Kicks 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 back6.22.18 (AMRAP - Rounds and Reps)15 Minute AMRAP 200m Run 20 Wallballs 20/10, 9’ Scale 14/10, 9’/8’ Rx+ 20/14, 10’/9’ *run is 4 repsCash OutAccumulate 3 Minute Handstand Hold Every time you drop do 10 Push-ups Read More...