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9.21.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 300m Row 3 Rounds 10 Barbell Single leg RDLs 10 Front Squats 5 Broad Jumps9.21.17 Functional Fitness (Time)30 Hang Power Cleans 45/35 30 Stationary Front Rack Lunges 45/35 30 Toes-2-Barbell9.21.17 High Performance (Time)30 Power Cleans 75/55 40 Stationary Front Rack Lunges 75/55 50 Knee-Ups9.21.17 Competitor (Time)50 Power Cleans 95/65 50 Stationary Front Rack Lunges 95/65 50 T2BCash Out3 km row Read More...

9.20.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Step-Ups 6 Russian KB Swings 4 PushupsWarm-up *Clean/Deads (No Measure)3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsClean (3@50%, 3@60%, 3@70%, 2x3@75%)Preferably Squat Cleans, but Power Clean + Front Squat is acceptable for those needing practice. Drop bar and quickly reset after each rep. Percentages based off 1RMBody Armor (3 Rounds for reps)12 minute Alternating EMOM 10/7 Calorie Row 10 Abmat Situps 10/7 Calorie Bike Max Read More...

9.19.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)300m 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 (3@50%, 3@60%, 2x2@70%, )Percentages Read More...

9.18.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2min Light Bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with Pushups 5 Pause Wall Squats Then 2 Rounds of Cindy 5 Pullups 10 Pushups 15 Air SquatsCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Read More...

9.15.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)300m Row 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)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaWarm-up *Clean/Deads (No Measure)3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsSumo Deadlift (5@50%, 3@60%, 2@70%, 1@75%, AMRAP @85%)Percentages based off New Working Max9.15.17 Functional Fitness (Time)40-30-20-10 Wallballs 14/10 (Males-9' Read More...

9.14.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choiceMetcon (AMRAP - Rounds and Reps)Aerobic Capacity 12 Minutes 200m Run 12 Pushups (strict, kipping, on knees, etc) 400m Run 12 Situps Stopping at any point constitutes 1 Round penalty Changing Form, Technique, or Rep Scheme at any point constitutes 1 Round PenaltyCash Out3x1k/750m Row Rest 1:1 Read More...

9.13.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)300m 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 *Cindy (No Measure)3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with Pushups 5 Pause Wall Squats 5 Pullups 10 Pushups 15 Air SquatsBench Press (5@50%, 3@60%, 2@70%, 1@75%, AMRAP @85%)Percentages based off New Working Max9.13.17 Functional Fitness & High Performance (AMRAP - Reps)16 minute AMRAP with Partner Partner Read More...

9.12.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Step-Ups 6 Russian KB Swings 4 PushupsWarm-up *Clean/Deads (No Measure)3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsFront Squat (5@50%, 3@60%, 2@70%, 1@75%, AMRAP @85%)Percentages based off New Working MaxKettlebells 4 Kids (AMRAP - Rounds and Reps)9 mins 9 KB Swings 35/25 9 Burpees 9 KB Swings 35/25 9 Box Jumps 24/20 Rx+ 53/35Cash Out6x200m run Rest 2min Read More...

9.11.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)300m Row Burpee broad jump 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 backAlways Remembered (Time)Teams of 2 one athlete works at a time: For time: 2001 meter row buy in 4 rounds 9 rope climbs 11 bear complexes 155/105 2977 meter row cash out 2001 year 4 number of planes 9 month 11 day 2977 lives lost that day Scale appropriately Read More...

9.8.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)300m Row 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)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaSaved by the Bell (AMRAP - Rounds and Reps)20 Minute AMRAP 2 rope climbs 10 ring dips 20 sit ups RX+ GHD sit-upsCash Out1 mile Run Read More...