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Components
Back Squat
Dumbledore
Settings
Location
(All)
CrossFit Texarkana
Program
CFTXK BootCamp Total Body
Beginner /Intermediate Olympic Lifting Program.
Border City Barbell Club
CrossFit
CrossFit Kids Homeschool
CrossFit Saturday open
Foundations
Fox Camp
Kids Summer CrossFit
Primal Living Principles
RowFit
Date
WOD
1.20.20 - CrossFit Texarkana
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30 AM CrossFit
Open Gym lunch
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (16/13)
WOD
1.20.20
Warm-up
40 Seconds
Easy Bike
Glute Bridges
Single Arm Dumbbell Deadlift (20 Seconds Each Side)
Moderate Bike
Single Leg Glute Bridges (20 Seconds Each Side)
Single Arm Dumbbell Strict Press (20 Seconds Each Side)
Faster Bike
Slow Air Squats
Single Arm Dumbbell Front Squats (20 Seconds Each Side)
Performed with 1 Light Dumbbell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Back Squat (AMRAP@75% Based off 90% of 1RM)
5@50%
3@60%
1@70%
AMRAP@75%
*Recalculate Working Max
Warm-up
Primer
4 Calorie Assault Bike
4 Single Arm Dumbbell Hang Clean and Jerk (2 Each Side)
4 Single Dumbbell Squats
Dumbledore (Time)
For Time:
35/25 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk 35/25
30 Single Dumbbell Goblet Squats 35/25
30 Single Arm Dumbbell Hang Clean and Jerk 35/25
35/25 Calorie Assault Bike
Rx+ 50/35
Cash Out
2 sets
Dumbbell Squat Hold: 45 Seconds
Child's Pose on Dumbbell: 45 Seconds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 20, 2020
Leaderboard
Men's Back Squat
Bart Spivey
11/21/2016
1 x 12 @ 295 lbs
Dustin Moore
11/21/2016
1 x 12 @ 250 lbs
JT Launius
05/16/2017
1 x 12 @ 245 lbs
Women's Back Squat
Rita Collins
11/21/2016
1 x 12 @ 200 lbs
Nicole Pavick
03/16/2020
1 x 12 @ 190 lbs
Natalie Estrada
10/24/2016
1 x 12 @ 170 lbs
Male Athletes
1
Dustin
Hughes
8:30 AM CrossFit
1 x 12 @ 205 lbs
2
Alex
Serrano
4:30 PM CrossFit
1 x 12 @ 200 lbs
3
Travis
Fenix
6:30 AM CrossFit
1 x 12 @ 145 lbs
New working max is 200 lbs
4
Brandon
Burnett
Open Gym lunch
1 x 10 @ 235 lbs
4
John
Howington
4:30 PM CrossFit
1 x 10 @ 185 lbs
4
kirk
sanderson
5:30 AM CrossFit
1 x 10 @ 145 lbs
4
Lucas
Kelly
Open Gym lunch
1 x 10 @ 145 lbs
4
Cole
Harris
Open Gym lunch
1 x 8 @ 225 lbs
4
Kevin
Harris
Open Gym lunch
1 x 8 @ 225 lbs
4
Reggie
Goins
5:30 PM CrossFit
1 x 8 @ 185 lbs
4
Alex
Lewis
5:30 AM CrossFit
1 x 5 @ 365 lbs
4
Bart
Spivey
5:30 AM CrossFit
1 x 5 @ 345 lbs
4
Darrell
Semple
8:30 AM CrossFit
1 x 5 @ 145 lbs
4
Joe
Andrews
5:30 AM CrossFit
1 x 5 @ 295 lbs
4
JT
Launius
5:30 AM CrossFit
1 x 5 @ 290 lbs
4
Zech
Melson
5:30 AM CrossFit
1 x 5 @ 235 lbs
Female Athletes
1
Natalie
Estrada
5:30 AM CrossFit
1 x 20 @ 165 lbs
245# new working max 😧
2
Elizabeth
Penick
5:30 AM CrossFit
1 x 17 @ 130 lbs
NWM=186
3
Whitney
Goodson
5:30 PM CrossFit
1 x 15 @ 125 lbs
3
Sonja
Hubbard
6:30 AM CrossFit
1 x 13 @ 125 lbs
new working 170#
3
Stacy
Yates
6:30 AM CrossFit
1 x 13 @ 125 lbs
new working 170#
4
Leann
Byrd
5:30 AM CrossFit
1 x 13 @ 90 lbs
5
Brandy
Burnett
Open Gym lunch
1 x 10 @ 150 lbs
5
Cheyenne
Harris
Open Gym lunch
1 x 10 @ 100 lbs
5
Jennifer
Sexton
5:30 PM CrossFit
1 x 10 @ 75 lbs
5
Melanie
Allen
4:30 PM CrossFit
1 x 10 @ 105 lbs
5
Tanya
Dunlap
5:30 AM CrossFit
1 x 10 @ 130 lbs
5
Caroline
Byrd
Open Gym lunch
1 x 9 @ 100 lbs
5
Kendra
Hutchison
5:30 AM CrossFit
1 x 5 @ 170 lbs
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