Category: Coaches

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

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

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

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

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

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