Author Archives: Joe Byrd

7.18.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice7.18.18 (AMRAP - Reps)20 minute Partner AMRAP 30 Snatches 75/55 10 Bar Facing Burpees 25 Snatches 95/65 10 Bar Facing Burpees 20 Snatches 115/80 10 Bar Facing Burpees 15 Snatches 135/95 10 Bar Facing Burpees Max Snatches 155/105 with remaining time Split work as desiredCash Out50 Situps (Abmat or GHD) 50 Banded Good Mornings Read More...

7.17.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 minute cardio 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 5 Pullups 10 Pushups 15 Air SquatsShoulder Press (5x3@82.5%)Bases off 94% of 1RM Warmup with 2-3 sets of 3 reps 1rep @70% 1@77.5% 5x3@82.5%7.17.18 Functional Fitness & High Performance (Time)35/20 Calorie Bike 200 Single Unders 150 Air Squats 1000m Row Rx+ Heavy Rope7.17.18 Competitor (Time)200 DUs 1500m Row 100 WBs 20/14 50 Cal Bike 25min CapCash Out9 sets 1DL+1Hang Squat Clean+1Push Jerk Read More...

7.16.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s light, 10s fast 10 Russian KB Swings 8 Situps 6 Medball Squat CleansBack Squat (5x3@82.5%)Bases off 94% of 1RM Warmup with 2-3 sets of 3 reps 1rep @70% 1@77.5% 5x3@82.5%Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCash Out3 Rounds 10 Step-Ups 10 Glute Bridges Read More...

7.13.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)2 minutes Row/Run/Bike/Ski Burpee broad jump Soldier Kicks 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 backWarm-up *Barbell 3s (No Measure)Then 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsDeadlift (7x3@75%)Percentages based off 94% of 1rm Take 2-3 sets to warmup 7x3@75%Home Alone (Time)Partner Wod Complete 5k row for time in teams of 2 1 partner works whale Read More...

7.12.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choice7.12.18 (Time)100 T2B EMOM starting at 0:00 3 Burpees Scale with knee-ups 15min Cap Read More...

7.11.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Pushups 6 Situps 4 Samson Lunges7.11.18 Functional Fitness & High Performance (AMRAP - Reps)5x60s Rounds @each movement -max Lunges -10 KB Swings 35/25 -max 20ft Shuttle Sprints -Rest Rx+ 53/35 Score lunges+sprints7.11.18 Competitor (AMRAP - Reps)5x60s @each movement - Max lunges -10 KB Swings 70/53 -Max Cal Bike -Rest Score=Lunges+calories Read More...

7.10.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)500m Row Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorWarm-up *Barbell 3s (No Measure)Then 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsShoulder Press (7x3@75%)Percentages based off 94% of 1rm Take 2-3 sets to warmup 7x3@75%7.10.18 Functional Fitness & High Performance (AMRAP - Rounds and Reps)12 Minute AMRAP 6 DB or KB Push Read More...

7.9.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s light, 10s fast 10 Russian KB Swings 8 Situps 6 Medball Squat CleansBack Squat (7x3@75%)Percentages based off 94% of 1rm Take 2-3 sets to warmup 7x3@75%7.9.18 Functional Fitness (Time)30 Hang Power Snatches 30 Hang Power Clean & Jerks 30 Thrusters Rx 45/35 Rx+ 75/557.9.18 High Performance (Time)30 Power Snatches 30 Power Clean & Jerks 30 Thrusters Rx 95/65 Rx+ 115/807.9.18 Competitor (Time)30 Power Snatches 115/80 10 C2Bs 30 Power C&Js 115/80 10 C2Bs 30 Thrusters 10 C2Bs Rx+ 5/3 Ring Muscle-Ups 20 Minute CapCash Out2 Read More...

7.6.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row/Run/Bike/Ski Spiderman Samson Inchworms Soldier Kicks Over-Under High Knee Butt Kickers CariocaMini Kelly (Time)3 rounds 400m run 30 box jumps 24/20in 30 wall ball shots 20/14# *we will have a 25 min time CAP RX+ 5 rounds Read More...

7.5.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choice7.5.18 (Time)10-9-8-7-6-5-4-3-2-1 Turkish Get-Ups, right arm Turkish Get-Ups, left arm Scale 15/5 Rx 25/15 Rx+ 35/25 Athletes may us a kettlebell or dumbbell Read More...