Category Archives: Coaches

6-15-15

CrossFit Texarkana - CrossFit View Public Whiteboard 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 1x5@40% 1x5@50% 1x3@60% 1x5@75% 1x3@85% 1x1+@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 Read More...

6-13-15 Border City Barbell

AnnouncementsBorder City Barbell tomorrow at 9am Open gym at 10:15amCrossFit Texarkana - Border City Barbell ClubView Public WhiteboardBorder City (No Measure)25 calorie row BurgenerSnatch Balance (1 snatch+ 1 snatch balance +1 OH squat)1 set every 2 minutes building to a max set of this snatch complexHang 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 Read More...

6-12-15

Announcements Thank you Cameron and Coke for providing free water ,and Powerade this week! Stay Hydrated My Friend! CrossFit Texarkana - CrossFit View Public Whiteboard 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 Read More...

6-11-15

CrossFit Texarkana - CrossFit View Public Whiteboard 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 1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@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 Read More...

6-10-15

CrossFit Texarkana - CrossFit View Public Whiteboard 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 Read More...

6-9-15

Announcements It’s getting hot out there! Please make sure you are hydrating properly, especially our afternoon classes! CrossFit Texarkana - CrossFit View Public Whiteboard 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 1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@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 3x10 sit ups 2 rope climbs after each round Read More...

4-9-15

CrossFit Texarkana - CrossFit View Public Whiteboard 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 (1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90) 1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90% Isabel (Time) For Time: 30 Snatches, 135# / 95# cash out 3x10 hip extensions 3x8 strict toes to bar Read More...

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 View Public Whiteboard 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 1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90% Chuck Norris (Time) 12-9-6-3 Squat cleans 135/95 Burpee box jumps 24/20 cash out 6 x parking Read More...

“CHUCK NORRIS”

CrossFit Texarkana - CrossFitGenoa will be having a 5k fundraiser for the track and field teams on April 18th I will have brochures in the boxView Public WhiteboardCrossFit 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 squat1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90%Chuck Norris (Time)12-9-6-3 Squat cleans 135/95 Burpee box jumps 24/20cash out6 x parking lot sprints (walk back recovery) Read More...

“Christ’s Crucifixion”

CrossFit Texarkana - Open GymOPEN 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 Read More...