Author Archives: Joe Byrd

8.23.19

CrossFit Texarkana - CrossFitView Public WhiteboardBurgener Warm-up (No Measure)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 dipWarm Up *Snatch (No Measure)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 WarriorCrazy Stairs (Time)For Time: 10 Rounds of: 1-5 Read More...

8.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Front Squats Easy Row Samson Situps Moderate Row Spider-Man and Reach Medball Cleans Fast Row WalkoutsWarmup DT (No Measure) -12 Deadlifts -9 Hang Power Cleans -6 Push JerksSumo Deadlift (6x5 percentages based off 90% of 1RM)5@40% 5@50% 5@60% 5@65% 5@75% 5+@85%Frank the Tank (AMRAP - Reps)AMRAP 5: Buy-In: 50 Wallballs 20/10, 9’ 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 mins AMRAP 5: Buy-In: 40 WBs 20/10, 9' 12 DLs 12 Lateral Barbell Burpees Rest 5mins AMRAP 5: Buy-In: 30 WBs Read More...

8.21.19

CrossFit Texarkana - CrossFitView Public WhiteboardHinshaw Warm-up (No Measure)200m Walk 200m Jog 10 Front to Back Leg Swings each side 10 Side to Side Leg Swings each side 10 Clockwise Ankle Rotations 10 Counterclockwise Ankle Rotations 20s Calf Stretch on Wall Mat Trips High Knee Karaoke Walkovers Knee Pulls Walking Pigeon Woodpecker Samson Samson with Twist Bunny Hops High Knees Butt Kickers Straight Leg Bounds Stutter Step Side Shuffle x4 Side Step Jumping Jacks x2Team Tosh Sprints (Time)Teams of 2: 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run Partner A will complete the run while Partner B rest. Both athletes will complete Read More...

8.20.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 30 Bike 3 Walkouts 4 Oil Pumper + Warrior Reach 5 KB DLs 7 Russian KB SwingsPush Press (6x5 based off 90% of 1RM)5@40% 5@50% 5@60% 5@65% 5@75% 5+@85%30 Rock (AMRAP - Rounds and Reps)AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 30 KB Step-Ups 24/20 30 Toes to Bar Read More...

8.19.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 minute Cardio Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Gymnastics Bear Crawl Over UnderBear Warmup (No Measure) Then 3 Rounds 3xPower Clean + Front Squat + Press + Back Squat + PressBack Squat (6x5 based off 90% of 1RM)5@40% 5@50% 5@60% 5@65% 5@75% 5+@85%Dirty Water (Time)For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row Read More...

8.18.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)0:30 on/0:30 off x 3 Row Sprawl to Lateral Hop Banded Russian KB Swings (35/26) 0:20 on/0:20 off x 3 Bike Plank Hold Step Back Lunges 0:10 on/0:10 off x 3 Shuttle Sprints Air Squats Banded American KB Swings (35/26)Stamina Squatting Week 3 (Weight)14:00 EMOM 1) 3 Front Squats 2) 6 Back Squats All done @ 66% 1RM Front SquatPlyo Box Bitch Slapper (Weight)Every 1:30 x 7 Rounds 7-6-5-4-3-2-1 Power Cleans (Building in Weight) 1-2-3-4-5-6-7 Box Jump Overs (30/24) Score heaviest weight.Gimme All Your Lovin (Time)2400m Bike Buy-In Straight Into 7:00 AMRAP Burpee Pull-Ups Straight Read More...

Barbell

CrossFit Texarkana - Border City Barbell ClubWarm up: Row 30 seconds on 30 seconds off 5 rds increasing intensity. Group warm-up grab a slamballView Public WhiteboardBarbell Warm upBurgner with PVC Barbell warm upSnatch Complex #1EMOMx 8 Pause snatch pull (from above knee) + Hang Snatch from above knee.Snatch EMOMEMOM X 12 One perfect snatch @ 75% of 1 rmSnatch BalanceWork up to a heavy 3,3,2,2,1,1Jerk DrillsJerk Balance from behind the neck Tall JerkJerk from RackBuild to a heavy 3,3,2,2,1,1 Read More...

Carry my Cindy

CrossFit Texarkana - CrossFit Saturday openPartner WOD 25 min amrap 200m barbell carry 135/95/115 6 rds of Cindy alt MOVEMENTSView Public Whiteboard Read More...

Carry my Cindy

CrossFit Texarkana - CrossFitPartner WOD 25 min amrap 200m barbell carry 135/95/115 6 rds of Cindy alt MOVEMENTSView Public Whiteboard Read More...

8.16.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up Row (No Measure)Discuss Row Technique EMOMX5 5-Pull Start + 5 Paced Pulls 10 minutes of pacing s/mCrossFit Warm Up * mat trips (No Measure)2 minute Cardio Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Gymnastics Bear Crawl Over UnderWarm-upPrimer @ a light weight 4 Dumbbell Hang Clean and Jerks (Each Arm) 4 Calorie Row 4 Lateral Barbell Burpees 4 Deadlifts Then build to WOD weightHangnail Scaled (AMRAP - Rounds and Reps)AMRAP 16: 30 Dumbbell or KB Hang Clean and Jerks 35/25 18/12 Calorie Row 20 Burpees 15 Deadlifts 135/95Hangnail (AMRAP - Rounds Read More...