Blog

5.8.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 minute Cardio Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Gymnastics Bear Crawl Over UnderWarm-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 (15 minutes to fing 1RM)Be Nimble (Time)50 Calorie Bike Buy-In 21-15-9 Front Squat @ 60% Kb Swings Rx 53/35 Rx+ 70/53Cash OutTabata Plank Read More...

5.7.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Row 3 Spiderman and Reaches each side 5 Scap Pulls 3 Hand Walk-Outs with pushup 5 Oil Pumper + Warrior Squat 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 SquatsFoot Work Functional Fitness & High Performance (Time)21-15-9 Calorie Row Burpees Ring Rows Rx+ Pull-upsFoot Work Competitor (Time)27-21-15-9 Calorie Row Burpees Over the Rower C2BsCash Out2 sets 30s Each leg: Banded Hamstring Stretch 25 Banded Pull-Aparts Read More...

5.6.19

CrossFit Texarkana - CrossFitView Public WhiteboardHinshaw Warm-up (No Measure)200m Walk 200m Jog 10 Front to Back Leg Swings each side 10 Side to Side Leg Swings each side 10 Clockwise Ankle Rotations 10 Counterclockwise Ankle Rotations 20s Calf Stretch on Wall Mat Trips High Knee Karaoke Walkovers Knee Pulls Walking Pigeon Woodpecker Walk Back Samson Samson with Twist Walk Back Bunny Hops Walk Back High Knees Butt Kickers Straight Leg Bounds Stutter Step Side Shuffle x4 Side Step Jumping Jacks x2Push Press (15 minutes to find a 1RM)Spring Water Functional Fitness & High Performance (Time)4 Rounds 300m Run 15 Plate Jumps 6 KB/DB Seated Strict Press Read More...

Barbell class

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardWarm-up 2 minute row w/kettle bell 2 rounds 5 KB single arm deadlifts 5 goblet squats 3 second hold at the bottom 5 KB swings 5 KB single arm snatch pulls (5 each side ) 5 KB snatches with OHS (5 each side) 2 TGU each side 5 min individual specific mobilizationBarbell Warm upWIth PVC 10 pass thoughs 5 BTN push press with a snach grip 5 BTN push jerks with snatch grip 3 OHS 3 pressing snatch balance Burgener warmup.snatch complex #1WIth Read More...

5.3.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceGymnastics8 minutes Rope Climb discussion and practiceMetcon (AMRAP - Rounds and Reps)AMRAP in 20 minutes 25’ Lunge 8 Box Jumps 24/20 25’ Lunge 8 Pullups 25’ Lunge 8 Abmat Situps 25’ Lunge 8 Push-ups Rx+ 30/24, C2Bs, Situps with weight at chest 15/10, Strict Push-ups *every 4' counts as 1 repCash Out2 sets: 30s Holds each side Banded Lat Stretch Kneeling KB Hip Stretch https://www.youtube.com/watch?v=iwxlsUdyu8c Read More...

5.2.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 minute Cardio Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Gymnastics Bear Crawl Over UnderWarm 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 Read More...

5.1.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Bike 3 Spiderman and Reaches each side 5 Scap Pulls 3 Hand Walk-Outs with pushup 5 Oil Pumper + Warrior Squat Then 30s Bike 5 Kip Swings 5 Pushups with a 3 count Plank hold 5 Quality Step-ups each side 5 Kipping Pullups 10 Pushups 15 Air SquatsWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksWarm-upPrimer 1 Minute Row 5 T2B 4 WBs 3 Power Cleans 2 Muscle-Ups14.4 Scaled (AMRAP - Reps)14-Minute Read More...

4.30.19

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) 10 KB Deadlifts 10 Situps 10 Russian KB SwingsPush Jerk (3 Strict Presses + 2 Push Presses + 1 Push Jerk)15 Minutes to build to a heavy complex18.2 Functional Fitness (Time)1-2-3-4-5-6-7-8-9-10 Goblet Squats 35/20 Burpees -12 minute time capCrossfit Games Open 18.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time Read More...

4.29.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upDiscuss Row Technique EMOMX5 5-Pull Start + 5 Paced Pulls 10 minutes of pacing s/mMetcon (Time)8x200m Row Rest 60 seconds *Score slowest timeCash OutSupine Pigeon: 30s Hold each side In-Line Lunge w/ Trunk Rotation: 30s Hold each side Banded Hamstring Stretch: 2x10 Reps each side, 3 count hold at top and bottom Read More...

4.26.19

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 dipOverhead Squat (6x5 2 count hold Read More...