6-15-15

CrossFit Texarkana – CrossFit

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6-16-15 (No Measure)

Lot trips

3 rounds

25 single unders or double unders

5 wall balls for max height

10 air squats

5-3-1 PUSH Press week 3

1×5@40%

1×5@50%

1×3@60%

1×5@75%

1×3@85%

1×1+@95%

Mini Kelly (Time)

3 rounds

400m run

30 box jumps 24/20in

30 wall ball shots 20/14#

*we will have a 25 min time CAP

RX+ 5 rounds

cash out

Tabata sit ups

6-13-15 Border City Barbell

Announcements

Border City Barbell tomorrow at 9am
Open gym at 10:15am

CrossFit Texarkana – Border City Barbell Club

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Border City (No Measure)

25 calorie row

Burgener

Snatch Balance (1 snatch+ 1 snatch balance +1 OH squat)

1 set every 2 minutes building to a max set of this snatch complex

Hang Clean (1 hang squat clean + 1 front squat into a thruster)

1 set every 2 minutes building to a max of this clean/thruster complex

6-12-15

Announcements

Thank you Cameron and Coke for providing free water ,and Powerade this week! Stay Hydrated My Friend!

CrossFit Texarkana – CrossFit

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6-12-15 (No Measure)

lot trips

3 rounds for time

5 wall ball max height

5 hang snatches with bar

1 shuttle run length of mat

Gymnastics

10 min skill work

headstand holds

handstand walk progressions-boxes,wall walks

handstand walks-figure 8’s around medballs or cones

Cobra Kai (Time)

for time

40 wall balls 20/14

200m run

15 snatches 115/75

400m run

15 snatches 115/75

200m run

40 wall balls 20/14

RX+ 135 pound snatches

6-11-15

CrossFit Texarkana – CrossFit

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6-11-15 (No Measure)

250m row

high knees

butt kicks

burpee broad jump

spiderman crawl

power skips for height

samson stretch

5-3-1 SUMO Deadlift week 2

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

The Crane technique (Distance)

3x max effort med ball throw from the knees 14/10

3x max effort vertical jump

1x max effort toes to bar/knee ups, if you do not have toes to bar

add total distance and reps together for an overall score

example:

14 foot medball throw

30 inch vertical jump

30 toes to bar

would equal 44 feet plus 30 inches is 46’6″

cash out

2x200m farmers carry 70/53

6-10-15

CrossFit Texarkana – CrossFit

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6-10-15 (No Measure)

Lot trips

High knees x 2

butt kicks x2

spiderman crawl

gymnastics bear crawl

2 rounds

5 pullups

10 pushups

15 double unders

Skill Work

double under practice

10 singles/ 1 double

10 singles/2 doubles

10 singles/3 doubles

and so on until you get to 10 singles and 10 doubles

Wax on Wax off (Time)

5 rounds for time

5x 1 chest to bar+1 toe to bar

10 box jumps 24/20

15 KB swings 70/53

6-9-15

Announcements

It’s getting hot out there! Please make sure you are hydrating properly, especially our afternoon classes!

CrossFit Texarkana – CrossFit

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6-9-15 (No Measure)

250m row

3 rounds

5 PVC overhead squats

5 pass throughs

5 push ups

5-3-1 PUSH press week 2

Shoulder Press

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Karate Kid (AMRAP – Reps)

3 min AMRAP

6 thrusters 95/65

6 burpees over the bar

1 min rest

3 min AMRAP

double unders

1 min rest

3 min AMRAP

6 thrusters 95/65

6 burpees over the bar

cash out

3×10 sit ups

2 rope climbs after each round

4-9-15

CrossFit Texarkana – CrossFit

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Burgener 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 dip

5-3-1 Deadlift (1×5@ 40% 1×5 @50% 1×3@ 60% 1×3@70% 1×3@80% 1×3+@90)

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

cash out

3×10 hip extensions

3×8 strict toes to bar

Monday 4-6-15

CrossFit Texarkana – CrossFit

Check out our athlete of the month page!!! Congrats to Julie Bowe we have enjoyed watching you work hard and get fit!!!

Genoa will be having a 5k fundraiser for the track and field teams on April 18th
I will have brochures in the box

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CrossFit Warm Up #1 (No Measure)

High Knees

Butt Kicks

Carioca

Spider man Crawl

Soldier Kick

2 rounds rounds

5 hang clean

5 front squat
(empty bar)

5-3-1 squat

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Chuck Norris (Time)

12-9-6-3

Squat cleans 135/95

Burpee box jumps 24/20

cash out

6 x parking lot sprints

(walk back recovery)

“CHUCK NORRIS”

CrossFit Texarkana – CrossFit

Genoa will be having a 5k fundraiser for the track and field teams on April 18th
I will have brochures in the box

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CrossFit Warm Up #1 (No Measure)

High Knees

Butt Kicks

Carioca

Spider man Crawl

Soldier Kick

2 rounds rounds

5 hang clean

5 front squat
(empty bar)

5-3-1 squat

1×5@ 40%

1×5 @50%

1×3@ 60%

1×3@70%

1×3@80%

1×3+@90%

Chuck Norris (Time)

12-9-6-3

Squat cleans 135/95

Burpee box jumps 24/20

cash out

6 x parking lot sprints

(walk back recovery)

“Christ’s Crucifixion”

CrossFit Texarkana – Open Gym

OPEN GYM 10:15
Every now and then we do Hero WODs to remember fallen soldiers or those that serve and protect us. This is a Hero WOD in memory of the greatest sacrifice. 33 represents the age when Christ died. The dead lift represents Christ Continually lifting us up if we let him. The sandbag carry represents Christ carrying our burdens. There is no better weekend to honor Christ than Easter weekend.
I do not want to force my beliefs on anyone, so look at this as a challenging WOD.

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Christ’s Crucifixion (AMRAP – Rounds and Reps)

33 min AMRAP

10 deadlift 115/75

400m sand bag carry