1-11-21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5:00 Foam Rolling

5-7:00 Coach lead general stretching

250m Row (20 spm)

20 Single Unders(both legs)

40 Single Unders (single leg 20 each side)

250m Row (24 spm)

40 single unders (single leg 20 each side)

250m row (28 spm)

Double Under practice

Row pacing and instruction

Full Circle (Time)

For Time:

1,500 Meter Row

100 Double Unders

Into

3 ROUNDS:

5 Shuttle Runs (30ft)

5 Walking Lunges (30ft)

Then

100 Double Unders

1,500 Meter Row

*Short on rower stagger by 5:00

*Sub 50 cal assault bike

*Target time 17-25:00

Back Squat (5,5,5,5,5)

5@50%

5@60%

3X5@75%

1.10.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

400m Jog

4 Rounds

5 Pushups to Down Dog

6 Step Back Lunge w/DxTwist

5 Light SxKB Snatches Per Arm

4 Oil Pumpers w/DxWarrior Reach

Barbell Complex (Weight)

Every 1:30 x 6 Sets

3 Snatch Grip Push Press

3 Overhead Squats

Go @ 60-65% of your 1RM Snatch.

DC Spelled Correctly Is BS (AMRAP – Rounds and Reps)

Teams of 2

12:00 AMRAP

150m Run

15 Pullups

Straight Into…

12:00 AMRAP

150m Run

15 American KB Swings (53/35)

Partners Alternate Full Rounds.

Rx+ C2B, 70/53 KB

1.9.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2 Rounds

10 x 30′ Shuttle Sprints

10 Slow PVC Tall Muscle Snatches w/0:05 Pause in Receiving

10 Cossack Squats (5R5L)

10 Front Rack Protraction Strength Holds (0:05 Each Rep)

10 Slow Squat Jumps

Snatch Work (No Measure)

Triple Pause Squat Snatch

15:00 to work to a heavy single

Pause 1″ off the ground, at the the top of the knees, & right before opening to the power position.

Clean Work (No Measure)

1 Power Clean + 2 Front Squats

15:00 to work to a heavy complex.

Jerk Work (No Measure)

10:00 EMOM

1 Strict Press w/0:03 Descent + 1 Split Jerk @ 65-70% 1RM Strict Press

Team Marston (Time)

20 Total RFT

1 Deadlift (315/220)

10 T2B

15 Bar Facing Burpees

Partners alternate movements.

30:00 Time Cap

1.08.21

CrossFit Texarkana – CrossFit

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Warm up (No Measure)

5:00 Roll Out

2:00 Row

Mat Trips Coaches Choice

Barbell Warm Up

2 Rounds:

5 RDL

5 Muscle Cleans

5 Front Squats

5 Shoulder Press

Then

0:20 Handstand Hold or 0:20 Plank

5 Burpees

10 Empty Bar Hang Cleans

4 Rounds NOT FOR TIME

2 Handstand Push-Ups or 2 Push Ups

3 Power Cleans (build to WOD weight)

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

1.06.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

0:30 PVC Pass Throughs

0:30 PVC Overhead Squats

0:30 PVC Hollow Hold youtu.be/ZWSDpsgZH4w

0:30 PVC Arch Hold

youtu.be/NsElA8x9pvo

30 Seconds PVC V-Ups

youtu.be/-lvdWJC5b8M

Snatch Grip Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Overhead Squat (8,6,5,5)

Work up to a heavy 5 rep Overhead Squat

Grimace (Time)

For Time:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Directly Into…

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups

*Completion time 12-20:00

Cashout (No Measure)

5 Rounds Not For Time:

5 Deadlifts (75%)

5 Bench Press (75%)

*Rest as needed between rounds

1.05.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5 min Rollout (Focus on T-Spine and Lower Leg)

2 Min Row

4 Sampson Stretch with twist.

4 Spiderman with reach

4 Push-Up to Down Dog

6 Lateral Box Step ups

Then:

2 rounds

5 RDL with Kettlebell

5 Glute Bridges

5 jumping squats

WOD and Movement Prep

Complete 10 Reps of each movement in any order, may break up reps building to box jump height.

Wall balls.

Deadlifts

Box Jumps.

Kettlebell swings

“Sore Eyes” (AMRAP – Rounds and Reps)

AMRAP 20: (looking for 2+ to 4 rounds)

20 Wallballs (20/14)

20 Kettlebell Deadlifts (70 lbs /53)

20 Box Jumps (24″/20″)

20 Kettle Bell swings( 70/53)

20/14 Calorie Row

1.3.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Tabata x 16 Rounds (4 Cycles):

1) One Legged Dot Drill

2) Banded Rows

3) Legs Only Rowing

4) Banded Strict Press

Strength/Skills (Weight)

Every 2:30 For 20:00 (8 Sets):

Push Press

5-4-3 (65%/70%/75%)

4-3-2 (70%/75%/80%)

3-2-1 (75%/80%/85%)

In between sets:

2 Rounds:

3 Candlestick Roll to Stands

2 Pistols (1R1L)

1 Strict HSPU

Heated Seats (Time)

Teams of 3

8K Row

Partner A: Row

Partner B: 300m MB Run (20/14)

Partner C: Rest

Rotate stations when partner B returns from the run. B will become C, C will become A, & A will become B.

32:00 Time Cap

1.2.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Spealler

Shoulder Primer (5#/2.5# Plates)

3 Rounds (w/Hip Halo)

R1) Side Shuffle x 60′

R2) Monster Walks x 60′

R3) Squat Jumps (Slow Descent) x 10 Reps

10 HEAVY Russian KB Swings After Each Movement.

Snatch Work (No Measure)

Snatch Lift Off + Snatch Pull + Squat Snatch

Build to 80% in 3 Sets then…

7 Sets Every 1:30 @ 85%

Clean & Jerk Work (No Measure)

1 Squat Clean Thruster

1 Power Clean + Push Jerk

1 Squat Clean + Split Jerk

Buuld to 60% in 3 Sets then…

7 Sets Every 2:00 @ 65%

Barbie Girl (AMRAP – Rounds and Reps)

Teams of 2

30:00 AMRAP

1,000/800m Bike

1 Round of “Barbara”

Partition reps any way you want.

1 Round of Barbara =

20 Pullups

30 Pushups

40 Situps

50 Squats