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12.25.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up 🎅🏽 🎄🎁 ⛄️ HAPPY HOLIDAYS Read More...

12.24.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceDopamine (Time)1 Round every 5 minutes for 5 Rounds 14/10 Cal Row 14x33 feet Shuttle Run 14/10 Cal Bike Rest with remaining time Scale: 10/7 Cal Bike and Row, 12 Sprints Rx+ 20/14 Cal Bike and Row, 20 Sprints Score slowest round Decrease number of shuttle runs if athletes are not getting at least 60 seconds of rest Read More...

12.21.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up2 Minute Row- increase intensity every 30 seconds Alternating EMOMx12 3 Clean and Jerks @80% 3 Ring Rows 3 Walkouts 3 Step-Ups each leg 2 Clean and Jerks @ 90% 2 Kip Swings + 2 Pushups + 2 Box Jumps 1 Clean and Jerk @ 100% + 1 Pull-up + 1 Burpee + 1 Pistol each leg *percentages based off of WOD weight12 Days of Christmas (Time)For time: 1 Clean & Jerk 185/125 lbs 2 Bar Muscle Ups 3 Handstand Push Ups 4 Turkish Get Ups Read More...

12.20.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD8 minute Warmup (No Measure)For 8 Minutes 250m Row 4 Scap Pulls 6 Walkouts 8 Russian KB Swings 10 Samson LungesPier Pressure (2 Rounds for reps)Row for Max Calories in 3 minutes Immediately into Max Handstand Walk around Box in 5 minutes *alternate 2 clockwise, then 2 counterclockwise Each lap counts as 1 Rep Rx+ Handstand Walk: Every 5ft = 1 Rep Read More...

12.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman 10 Air Squats Samson 8 Situps Inchworms 6 PushupsWarm-upWith team 2 Rounds @ light weight & moderate intensity 4 Alternating Dumbbell Snatches 6 Squat Jumps Bike for 10 seconds 1 Round @ WOD weight and intensity 6 Alternating Dumbbell Snatches 8 Squat Jumps Bike for 10 secondsCotton-Eyed Joe (Time)Teams of 3 21 total rounds (7 each) 8 Alternating Dumbbell Snatches 35/25 10 Squat Jumps 6/4 Calorie Bike Rx+ Snatches 50/35 Squat Jumps with medicine ball @chest 20/14 Read More...

12.18.18

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 SquatsBench Press (15 minutes to complete 5x5)5@60% 5@65% 5@70% 5@75% 5@80%Warm-up1 T2B 3 Deadlifts@50% 2 T2B 2 Deadlifts@75% 3 T2B 1 Deadlift @100% *or Knee-ups Percentages based off WOD weightJoker Functional Fitness (Time)1-10 Knee-Ups 10-1 Deadlifts 135/95 Rx+ 155/105 10 minute time capJoker High Performance & Competitor (Time)1-10 T2B 10-1 Deadlifts 185/135 Rx+ 225/155 10 minute time cap Read More...

12.17.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 minute Row 3 Rounds 10 Air Squats 8 Banded Good Mornings 6 Matrix 4 KB Swings 2 Spider-Man & Reach Each sideBack Squat (15 minutes to complete 5x5)5@60% 5@65% 5@70% 5@75% 5@80%Freddy Krueger (Time)21-15-9 Kettlebell Swings 53/35 Burpees Rx+ 70/53Cash OutGymnastic Bodies Thoracic Recovery Read More...

12.14.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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 SquatsTeam Barbara (AMRAP - Rounds and Reps)AMRAP in 20 minutes Teams of 2 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Split reps as desired Read More...

12.13.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceA Vicious Cycle (AMRAP - Reps)4x45 Seconds Bike for Calories Rest 3 minutesCash Out20 min Row with Heart Rate @70% or 5-6 RPE Every 4 minutes do 10 Banded Good Mornings Read More...

12.12.18

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 250m Row 4 Scap Pulls 6 Walkouts 8 Russian KB Swings 10 Samson LungesBear Warmup (No Measure)3 minute Row 3 Rounds 3 Bear Complexes3 position clean and jerk (Power Cleans are acceptable )Every 90 seconds for 10 Rounds 1 high hang clean+ 1 low hang clean + 1 full clean + 1 Split Jerk @70% of 1rm high hang clean7.18.17 (Time)800m Run 50 Deadlifts 135/95 Rx+ 225/105 10min CapCash OutTabata Plank Read More...