Recovery WOD


Hey girls, it’s CrossFit Girls’ night out Thursday, January 28th! Dinner at the new Italian restaurant, Verona’s. It’s downtown at 212 E.Broad St. Let’s meet at 6! See you there! Just sign up on the whiteboard at the box so we will have an approximate number.

The 2016 CrossFit Games Open is right around the corner!!! Visit to sign up!!!

CrossFit Texarkana – CrossFit

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1-27-16 (No Measure)

18 DUs 3 min clock

gymnastics bear

samson stretch

duck walks forward

duck walks backward

high kneex2

butt kicksx2


gymnastics strength (No Measure)




rest as needed

15 min CAP

Recovery Wod (AMRAP – Reps)

20 min EMOM

40s work 20s rest

KB swings 53/35(russian)

mt. climbers 1-1, 2-2

DUs or Singles

Plank hold

Comp extra work metcon (Time)

3 rounds

5 bar muscle ups

5 meter OH walking lunge (heavy as possible)

record time and weight

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