Author Archives: Joe Byrd

10.20.17

CrossFit Texarkana - CrossFitWarm Up *Run (No Measure)300m Row Burpee broad jump Samson Inchworm w/ pushup Spiderman Bunny hop 12' then sprint 2x High knee Skip down and back Pose running butt kicks *right leg down, left leg backClean and Jerk (2@60%, 2@70%, 2+1@ 80%, 85%, 1@90%, 2+1@85%)drop and quickly reset for each repClean Extension (4X3@80%)drop and quickly reset after each repNightmare on 19th Street 🔥 (Time)100 DUs 20 Cal Bike 30 KB Swings 70/53 40 Abmat Situps 5 Rope Climbs 60 Thrusters 45/35Cash OutRun 1mile Read More...

10.19.17

CrossFit Texarkana - CrossFitWarm-upROMWOD Coach’s choiceWork A Weakness EMOM (No Measure)With Remaining Class Time Even: Handstand Holds Odd: Shoulder MobilityMetconIf a METCON is preferred 10 Minute AMRAP 10 Cal Row 10 S2OH 10 Cal Row 10 DeadliftsSnatch (2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 2@85%)Drop and quickly reset for each repPower clean and push jerk (drop and quickly reset for each rep)2@50%, 2@60%, 2@65%, 2X2@70%Snatch Grip Deadlift (4X3@80%)2 count pause just above the knee Read More...

10.18.17

CrossFit Texarkana - CrossFitWarm Up *Snatch (No Measure)300m Row Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips10.18.17 (AMRAP - Reps)2mins work 1min rest at each movement Air Squat Pushup Box Jump 24/20 Burpee Air SquatCash Out3x30 Flutter Kicks Rest as needed Read More...

10.17.17

CrossFit Texarkana - CrossFitWarm Up *Cindy (No Measure)2 min light bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 10 Pullups 10 Pushups 15 Air SquatsAerobic Capacity 7.25.17 (AMRAP - Rounds and Reps)12 minute AMRAP 200m Run 10 Unbroken Pullups/Jumping/Ring Rows 200m Run 10 Unbroken Toes-2-Bar/Knee Ups/Toes-2-WallballCash Out5 Rounds Bike 30s easy 30s medium-hard Read More...

10.16.17

CrossFit Texarkana - CrossFitWarm Up *Gymnastics (No Measure)2 minute Bike/Row/Run 3 Rounds 8 Step-Ups 6 Russian KB Swings 4 Strict PullupsWarm-up *Clean/Deads (No Measure)THEN 3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsSumo Deadlift (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)9.19.16 (Time)10 Rds with a Partner (5 each) 5 Double KB Hang Cleans 35/25 10 Double KB Squat Carry Both KBs 15m Partner A completes a round while B rests Rx+ 53/35Cash Out3x 15s Warrior Squat each side 30s Puppy DogCompetitor 5 sets Clean Extension Read More...

10.14.17

CrossFit Texarkana - Border City Barbell Club Read More...

10.13.17

CrossFit Texarkana - CrossFitWarm Up *Snatch (No Measure)300m Row Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorWarm-upJunkyard DogFriday the 13th ☠️ (Time)13 Burpee Box Jump Overs 24/20 13 Power Snatches 75/55 13 Ring Dips 13 Cal Row 13 Wall Balls 20/14 13 Handstand Pushups 13 Cal Bike 13 Handstand Pushups 13 Wall Balls 20/14 13 Cal Row 13 Ring Dips 13 Power Snatches 75/55 13 Burpee Box Jump Overs 24/20DEATH CAP: If WOD is not completed in 13 minutes. Read More...

10.12.17

CrossFit Texarkana - CrossFitWarm-upROMWODCrossFit Warm Up * mat trips (No Measure)300m Row Spiderman Samson Gymnastic Bear Crawl Over-Under High Knee Butt Kickers CariocaWarm-up *Clean/Deads (No Measure)THEN 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back Squats10.12.17 Functional Fitness (AMRAP - Rounds and Reps)15 minute AMRAP 15 Knee Ups 12 Lunges 9 KB Clean & Jerks 25/1810.12.17 High Performance (AMRAP - Rounds and Reps)15 min AMRAP 15 T2B 12 Hanging KB Lunges 35/25 9 KB C&Js 35/2510.12.17 Competitor (AMRAP - Rounds and Reps)15 min 12 DB Lunges 50/35 9 DB Read More...

10.11.17

CrossFit Texarkana - CrossFitWarm Up *Snatch (No Measure)300m Row Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorWarm-upCoach’s choiceBench Press (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)Recalculate working maxDouble Burp (AMRAP - Reps)Partner WOD 3x2min each (6 rounds total) 50 DUs burpees with remaining time 1 partner works while other rests score total burpeesCash OutAccumulate a 5 minute Plank Hold each time you drop, do 10 Abmat situpsPower Clean (3@50%, 3@60%, 3@65%, 3@70%, 3@65%) Read More...

10.10.17

CrossFit Texarkana - CrossFitWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Step-Ups 6 Russian KB Swings 4 PushupsWarm-up *Clean/Deads (No Measure)3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsFront Squat (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)Recalculate working maxFront Squat (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)Recalculate working maxJack The Ripper (Weight)10 minute Alternating EMOM Even: 15/12 Cal Row Odd: 5 Deadlifts + 5 Hang Power Cleans +5 Push Jerks To Rx, all movements must be completed in allotted time Read More...