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Components
Back Squat
2 Pizzas & 5 Mt Dews ...
2 Pizzas & 5 Mt Dews ...
2 Pizzas & 5 Mt Dews ...
Cash Out Bar MUs
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
7.3.17 - 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
Open Gym Evening
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (14/12)
WOD
7.3.17
2 minute cardio
Then with PVC
10 Pass-Throughs
5 Clockwise Rotations
5 Counter Clockwise Rotations
Then 30sec holds each:
Swords, Staff, Pull-Overs, Squatting Warrior
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Back Squat (1@70%, 1@77.5%, 5x3@82.5%)
2 Pizzas & 5 Mt Dews Functional Fitness (Time)
5 Rounds
2 Power Snatches 75/55
10 Wall Facing Overhead Squats with a PVC Pipe
Focus on depth
2 Pizzas & 5 Mt Dews High Performance (Time)
5 Rounds
2 Power Snatches 115/75
5 OHS 115/75
2 Pizzas & 5 Mt Dews Competitor (Time)
5 Rounds
2 Power Snatches 135/95
5 OHS 135/95
Cash Out
3 Rounds
5 Muscle Up Transitions
30 sec ankle mobility both feet
Cash Out Bar MUs (Time)
30 Bar MUs
For Time and in as Few Sets As Possible
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 03, 2017
Leaderboard
Men's Back Squat
Cameron Hunt
02/08/2016
5 x 3 @ 325 lbs
Justin Hignight
04/18/2017
5 x 3 @ 295 lbs
Dustin Moore
07/16/2018
5 x 3 @ 255 lbs
Women's Back Squat
Nicole Pavick
07/03/2017
5 x 3 @ 215 lbs
Natalie Estrada
07/03/2017
5 x 3 @ 185 lbs
Rita Collins
02/08/2016
5 x 3 @ 165 lbs
Male Clients
1
Jesus
Estrada
8:30 AM CrossFit
5 x 3 @ 250 lbs
2
Jeff
Broll
5:30 PM CrossFit
5 x 3 @ 235 lbs
2
Ryan
Lawing
4:30 PM CrossFit
5 x 3 @ 235 lbs
3
Clay
Corder
Open Gym Evening
5 x 3 @ 225 lbs
4
Andrew
Fuller
5:30 AM CrossFit
5 x 3 @ 205 lbs
5
Brandon
Burnett
Open Gym lunch
5 x 3 @ 195 lbs
5
Kip
Rodriguez
4:30 PM CrossFit
5 x 3 @ 195 lbs
6
Ken
Hignight
Open Gym lunch
5 x 3 @ 185 lbs
7
Jacob
Carnes
5:30 AM CrossFit
5 x 3 @ 165 lbs
8
Kaleb
Bounds
5:30 PM CrossFit
5 x 3 @ 155 lbs
9
Clay
Busby
Open Gym lunch
5 x 3 @ 150 lbs
Worked out at local gym.
10
Houston
Williams
8:30 AM CrossFit
5 x 3 @ 135 lbs
front squat
11
Darrell
Semple
5:30 AM CrossFit
5 x 3 @ 125 lbs
12
Ernie
Cochran
4:30 PM CrossFit
1 x 3 @ 305 lbs
L Knee said ouch
Female Clients
1
Nicole
Pavick
5:30 PM CrossFit
5 x 3 @ 215 lbs
2
Natalie
Estrada
5:30 AM CrossFit
5 x 3 @ 185 lbs
3
Claudia
Phelps
4:30 PM CrossFit
5 x 3 @ 165 lbs
3
Leah
Golden
Open Gym lunch
5 x 3 @ 165 lbs
4
Kim
Schooley
Open Gym Evening
5 x 3 @ 145 lbs
4
Lindsey
Jackson
4:30 PM CrossFit
5 x 3 @ 145 lbs
5
Brandy
Burnett
Open Gym lunch
5 x 3 @ 140 lbs
6
Kristy
Day
Open Gym lunch
5 x 3 @ 135 lbs
7
Tammy
Cochran
4:30 PM CrossFit
5 x 3 @ 130 lbs
8
Melissa
Engledowl
5:30 AM CrossFit
5 x 3 @ 95 lbs
9
Annette
Bassett
5:30 PM CrossFit
5 x 3 @ 90 lbs
10
Kassandra
Vandever
Open Gym lunch
5 x 3 @ 45 lbs
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