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2.21.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's ChoiceMetconAlternating EMOMx20 -8 Wallballs -10/7 Calorie Row -12 Abmat Sit-ups -14 KB Swings *Athletes, feel free to substitute any movement to work on a weakness Read More...

2.20.19

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 dipPower Snatch (EMOMX10 )1 Hang Power Read More...

2.19.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up3 Rounds 3 Spiderman & Reaches each side 3 Walkouts 9 Situps Farmers and Lumberjacks GameWarm-up *Barbell 3s (No Measure)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 (15 minutes to build to a heavy 3)Dead Ahead Functional Fitness & High Performance (Time)4 Rounds: 21 Deadlifts 75/55 15 Box Step Overs 24/20 9 Push Jerks 75/55 Rx+ 95/65Dead Ahead Competitor (Time)4 Rounds: 21 Deadlifts 95/65 15 Box Jump Overs 24/20 9 Push Jerks 95/65 Rx+ 135/95 Read More...

2.18.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 100m Row 4 Walkouts 6 Spider-Man & Reach 8 KB Deadlifts 10 Single Arm Russian KB SwingsWarm-upGymnastic Bodies Bar Hang Primer: 60s Bike 3 Pull-ups 6 Push-ups 9 Air SquatsEscape From Guantanamo Bay (AMRAP - Rounds and Reps)AMRAP in 15 minutes Buy In: 35/25 Cal Bike Then Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats Only Cindy counts for scoreCash OutTabata Hollow Body Holds Read More...

2.15.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Front Squats Easy Row Samson Medball Toss for height Moderate Row Spider-Man and Reach Medball Cleans Sprint Row WalkoutsWarm-upPrimer 3 Cal Row 3 Front Squats 3 Scap Pulls 3 Hang Squat Cleans 3 Oil Pumpers 3 Thrusters *add weight 3 Cal Row 2 Front Squats 2 Kip Swings 2 Hang Squat Cleans 2 Push-ups 2 Thrusters *add weight 3 Cal Row 1 Front Squat 1 T2B or V-up 1 Hang Squat Clean 1 Burpee 1 ThrusterWaterproof (Time)21-15-9 Calorie Row (women: 15-10-5) Front Squats 60/45 15-12-9 V-ups Hang Squat Cleans 60/45 12-9-6 Burpees Thrusters 60/45 Rx+ 95/65, T2B, Bar Facing Burpees Read More...

2.14.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's CoachWarm-upPrimer 7 KB Swings 7 Sit-ups 7 WallballsBloodshot (Time)5 Rounds 20 KB Swings 35/25 20 Abmat Sit-ups 20 Wallballs 20/10, 9’ Rx+ 53/35, 20/14, 10/9’ Read More...

2.13.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Bike (No Measure)8 Calorie Bike Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side 8 Calorie Bike Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low) 8 Calorie BikeWarm-up *Barbell 3s (No Measure)Then 3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsPush Jerk (15 minutes to build to a heavy 3)10.22.18 Functional Fitness High Performance (AMRAP - Rounds and Reps)120 Read More...

2.12.19

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 SquatsBear Warmup (No Measure)3 Rounds 3 Bear ComplexesTop Heavy Functional Fitness (AMRAP - Rounds and Reps)AMRAP in 18 minutes 9 Power Cleans 75/55 9 Bear Crawl Push-ups 9 Front Squats 75/55 9 Jumping Pull-ups Rx+ 95/65Top Heavy High Performance (AMRAP - Rounds and Reps)AMRAP in 18 minutes 9 Power Cleans 95/65 6 HSPUs from a Read More...

2.11.19

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 x4Warm-upPrimer 6 Alt DB Power Snatches 6 Burpees Over DB 1 SprintShut Down (Time)On the 4:00 x6 Rounds 12 Alternating Dumbbell Power Snatches 35/25 12 Burpees Over Dumbbell 12 x30’ Shuttles Rx+ 50/35 Score slowest Round Read More...

2.8.19

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-up3 Rounds 3 Overhead Squats with 3 count Pause at bottom 5 Squat Jumps 7 Sit-ups 9/6 Calorie RowTwenty-Something Functional Fitness & High Performance (AMRAP - Rounds and Reps)AMRAP in 20 minutes 30 Overhead Squats 45/35 30 Step-ups 24/20 30 Knee-ups 30/21 Calorie Row Rx+ 60/45Twenty-Something Competitor (AMRAP - Rounds and Reps)AMRAP in 20 minutes 30 Read More...