Blog

9.7.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row/Run/Bike/Ski Spiderman Samson Inchworms Soldier Kicks Over-Under High Knee Butt Kickers CariocaWarm-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 Squats9.7.18 (Time)Buy-In: 1k Row 2 Rounds 21 Deadlifts 15 Bar Facing Burpees 9 Push Jerks Scale 95/65 Rx 115/80 Rx+ 135/95Cash Out2x200m DBall Carry at chest Read More...

9.6.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm Up #3 (No Measure)3 Lot Trips 3 Rounds 10 Cossack Squats 8 Russian KB Swings 6 SitupsWarm-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 Squats9.6.18 Functional Fitness (Time)2 Rounds 300m Run 21 Thrusters 45/359.6.18 High Performance & Competitor (Time)2 Rounds 400m Run 21 Thrusters 65/45 Rx+ 95/65Cash Out3x100m backward sled drag with partner or rest 1:1 Read More...

9.5.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice9.5.18 Functional Fitness & High Performance (AMRAP - Rounds and Reps)15 Minute AMRAP 60 Single Unders 15 Power Cleans 75/55 60 Single Unders 15 Toes-to-Barbell Rx+ 30 Double Unders9.5.18 Competitor (AMRAP - Rounds and Reps)15min 30 DUs 15 Power Cleans 95/65 30 DUs 15 T2B Rx+ 115/80Cash OutGymnastic Bodies Quad Read More...

9.4.18

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 WarriorWarm Up *Jumps (No Measure)Then 250m Row 3 Rounds 10 Step-Ups 8 Situps 6 Samson Lunges 4 Walkouts9.4.18 (AMRAP - Rounds and Reps)13 Minute AMRAP 60 Alternating DB Snatches 50/35 50 Wallballs 20/14 40/30 Calorie Row 30 Burpee Box Jumps 24/20Cash Out30 Russian Twists 30 GHD or Abmat Situps 30 KB RDL 30 Hip Extensions or Supermans witha 2 count hold Read More...

9.3.18

CrossFit Texarkana - CrossFitView Public WhiteboardRJ (Time)5 Rounds for time of: 800m Run 5 Rope Climbs, 15' 50 Push-upsIn honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010To learn more about RJ click here Read More...

8.31.18

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 Squats8.31.18 Functional Fitness (AMRAP - Reps)Every 2 minutes x5 5 Strict Ring Rows 15 Abmat Situps Max Pushups with Remaining time Rx+ Strict Supine Ring Rows (elevate feet on a bench) Score max ring rows8.31.18 High Performance (AMRAP - Reps)Every 2 minutes x5 5 Pullups 15 Weighted Situps 15/10 Max Seated DB Press with Remaining Read More...

8.30.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODCrossFit Warm Up * mat trips (No Measure)2 Minute Row/Run/Bike/Ski Spiderman Samson Inchworms Soldier Kicks Over-Under High Knee Butt Kickers CariocaWarm-upDiscuss Row technique With Damper set to 1 Every minute for 5 minutes keep the following stroke count -18 -19 -20 -21 -22 rest 2 minutes 5 minutes every 30 seconds, pull 5 strokes to get to 500m pace500m Row (Time)Max Effort 500m Row Read More...

8.29.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds 30s Single Unders 10 KB Deadlifts 8 Situps 30 second Bike 6 Samson Lunges 4 WalkoutsAnnie Rides a Bike (Time)50-40-30-20-10 Double Unders Abmat Situps 10/7 Cal Bike after each set scale with Single Unders 2:1 and rep scheme if neccessary 16 min Time CapCash OutAccumulate 2 minutes in a Plank Work a weakness Read More...

8.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Single Unders 10 Cossack Squats 8 Russian KB Swings 6 SitupsWarm-up *Barbell 3s (No Measure)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 (1+@95%)5@45% 4@55% 3@65% 5@75% 3@85% 1+@95%Running Bull (AMRAP - Rounds and Reps)20 min AMRAP 4 DL 135/95 4 hang cleans 135/95 4 Push jerks 135/95 400m run rest 1 minute @ run score rounds and reps 400m counts as 1 rep RX+ 185/125 Read More...

8.27.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceBench Press (1+@95%)5@45% 4@55% 3@65% 5@75% 3@85% 1+@95%8.27.18 Functional Fitness (AMRAP - Rounds and Reps)12 Minute AMRAP 12 Burpees 9 Hang Power Snatches 45/35 6 Incline Push-up 30’ Rx+ 65/458.27.18 High Performance (AMRAP - Rounds and Reps)12min 12 Burpees 9 Power Snatches 75/55 6 Box Dips Rx+ 95/65, Ring Dips8.27.18 Competitor (AMRAP - Rounds and Reps)12 min 12 Bar Facing Burpees 9 Power Snatches 115/80 6 Bar Muscle-UpsCash Out5 min Recovery Bike Read More...