Blog Post

Obi-Wan Kenobi

Announcements

Border City Barbell 9am and Open gym at 10:15am
Words can not describe how proud I am of all you guys, I think I speak for all the coaches when I say how proud we are of the hard work you all put in and it shows with all those PRs going down!!!

CrossFit Texarkana – CrossFit

View Public Whiteboard

1-8-16 (No Measure)

5 double unders day 5 3min clock

high knees

butt kicks

inchworm

spiderman

5min of mobility

ankles and calves

handstand EMOM (score max HSPU )

12 min EMOM 40s work 20s rest

3-5 tripod kick outs

handstand hold or walk

3-5 strict HSPU or decline push-ups

Flight Simulator (Time)

for time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

double unders for time

*you must stop after each round is completed

*if you break during a set you must start that number back over again

*Example: if I am on the round of 20 and I break at 19 I start over on the round of 20

20 min Time CAP

if doing singles double the reps unless you feel your not able to make it under the CAP

Cash Out

weighted tabata plank hold

Metcon (Time)

extra comp work

3 rounds for time

5 hang power snatch 155/105

5 high box jumps(athlete choice)

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