Category Archives: Coaches

Friday April 3, 2015

Warm Up then CrossFit Texarkana Open Wod 15.6 16 min. AMRAP  100 double unders 80 wall balls 20/14 60 sit-ups 40 box jumps 20 snatches 115/75 10 bar muscle ups Cash Out 3x10 GHD hip extenions 3x10 good mornings (empty bar) Read More...

Closed Open Wod 15.6

AnnouncementsAthletes I want to apologize for the confusion on scoring this morning. You should be able to go back in now and add rounds and reps. Thank you for you patience. CrossFit Texarkana - CrossFitWe have started a plank challenge that will last 30 days should be fun!!! If we do not get to it as a group you can also do it at home. It is posted on the whiteboard.View Public WhiteboardCrossFit warm up 2 (No Measure)Lot trips 2 Read More...

Thursday April 2, 2015

Warm Up then Deadlift 1x5 @40%, 1x5 @50%, 1x3 @60%, 1x5 @65%, 1x5@75%, 1x5+ @85% *1x5+ denotes 5 reps plus as many as possible  Clean and Jerk 2x3 @ 60% 3x2 @ 70% 2x1 @ 80% Cash out: 3 min max handstand walks/handstand walk progressions Read More...

Dead Jerk walks

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up250 meter Row Burgener warm up 2 rounds (With empty barbell) 10 RDL 10 hang cleans 10 push press 10 split jerksWeightliftingDeadlift 5-3-1 week 1 Clean and Jerk 2x3 @ 60% 3x2 @ 70% 2x1 @ 80%Gymnastics3 min max handstand walk or hand walking around box or shoulder taps against wall Read More...

Wednesday April 1, 2015

Warm Up  then For Time: 100 Burpees 100 Double Unders 100 Sit-up (abmat)s 100 Air Squats 100 Push-ups 100 Walking Lunges 100 Push Presses 75/55 100 Back Extensions 100 Hang Power Cleans 75/55 1 mi Run 60 minute time Cap APRIL FOOLS!!! The real WOD is: "Cindy" 20 min AMRAP  5 pull ups 10 push ups 15 air squats Cash Out: banded shoulder mobility shoulder mobility lacrosse ball Read More...

Tuesday 3-31-15

Make sure and sign up for the Warrior Dash on May 2nd. CrossFit Texarakana is in the 11am flight which is sold out but there ares still some spots available at 10:45. On April 18th Genoa will be having their annual Dragon Fire 5k raising money for the track and field teams. If you want more information and or an entry form I will have them at the gym by Wednesday. On top of the filing cabinet is the lost and Read More...

Monday 3-30-15

Great job to all of our athletes who competed in the CrossFit Games OPEN. I am truly inspired by all of your accomplishments , hard work, and determination over the past 5 weeks. We will be implementing a new system most likely ready to go at the end of the week. WODIFY is used by gyms to track athlete progress and performance. If you have not signed up get with a coach and fill out the information needed. It is Read More...

Saturday 3-28-15

The gym will be opened at 9:30 in the morning.  This is the last open wod of 2015!!!! Can you believe we made it out alive...well almost!!! Once again of you need to go in an early heat when you arrive let a coach know and we will start placing everyone in heats.    Read More...

Friday 3-27-15

As the OPEN season closes we have some exciting changes happening. We will be using WODIFY as a gym. It is a program used to track performance as well as keep up with maxes on each lift and a whole lot of other cool things. If everyone could please sign the list on the table giving your name and email Joey can sign you up on WODIFY. You will be able to sign in when you come in the gym Read More...

Thursday 3-26-15

Warm Up then Thruster ladder  starting at 25 pounds and increasing 10 pounds per bar On go 1 athlete will start at 25 pounds  after a successful lift you will advance to the next bar  Every 30 seconds each athlete will begin at the 25 pound bar  athlete may power clean then begin thruster or squat clean thruster Cash Out  500m row Read More...