Author Archives: Joe Byrd

3.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Bike 3 Spiderman and Reaches each side 5 Scap Pulls 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 30s Bike 5 Kip Swings 5 Pushups with a 3 count Plank hold 5x3 count Pause Air Squats 5 Kipping Pullups 10 Pushups 15 Air SquatsBench Press15 minutes to build to a heavy 3Warm-up3x3 Superman-Hollow RollDouble Pits to Chesty (AMRAP - Rounds and Reps)AMRAP in 12 minutes 60 Single Unders 20 Push-Ups 10 Knee-Ups Rx+ 40 DUs, Strict Push-Ups, T2Bs Read More...

3.18.19

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)3 Rounds 3 Bear ComplexesMind Boggler (AMRAP - Rounds and Reps)AMRAP in 20 minutes 7 Clusters 200m Run Rx 75/55 Rx+ 115/80 Read More...

3.15.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 WarriorWarm-upBURPEES: 2 Lunge Down Burpees 2 Lunge Down Bar Facing Burpees 2 Jump Down Burpees 2 Jump Down Bar Facing Burpees Bar MUs: 5 Kip Swings 2 Strict Pull-ups 5 Kip Swings Snatch: 3 Down and Finish 3 Elbows High and Outside 1 High Hang Power Snatch 2 Hang Power Snatch 3 Power Snatch Build to WOD WeightCrossFit Games Open 19.4 (Ages Read More...

3.14.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD 50 Single UndersWarm Up *Bike (No Measure)8 Calorie Bike Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side 8 Calorie Bike Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low) 10 KB Deadlifts Lunge 8 Cal Bike 10 Situps 10 Russian KB SwingsAFete Hours (Time)21-18-15-12-9-6-3 Russian KB Swings 53/35 After Each Round Complete: 15 Abmat Situps 60 Single Unders Rx+ 70/53, DUs Read More...

3.13.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 100m Row 4 Walkouts 6 Spider-Man & Reach 8 KB Deadlifts 10 LungesBack Squat (15 minutes to build to a heavy 5)Warm-upPrimer 100m Row 5 Wallballs 5 T2BsJacquelyn Functional Fitness & High Performance (Time)1000m Row 50 Wallballs 14/10, 9’/8’ 30 Knee-ups Rx+ 20/10, 9’Jacquelyn Competitor (Time)1000m Row 50 WBs 20/14 50 T2Bs 12 min Cap Read More...

3.12.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksWarm-upPVC Hip hinge drill Build to WOD weightBedtime Functional Fitness (Time)5 Rounds, on the 5:00 15 Burpees 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx: 75/55 Rx+ 95/65Bedtime High Performance (Time)5 Rounds,on the 5:00 15 Lateral Burpees Over Bar 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx: 95/65 Rx+ 115/80Bedtime Competitor (Time)5 Rounds,on the 5:00 15 Lateral Burpees Over Bar 12 Deadlifts 9 Hang Read More...

3.11.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Bike 3 Spiderman and Reaches each side 5 Scap Pulls 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 30s Bike 5 Kip Swings 5 Pushups with a 3 count Plank hold 5x3 count Pause Air Squats 5 Kipping Pullups 10 Pushups 15 Air SquatsCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Read More...

3.8.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Bike (No Measure)8 Calorie Bike Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side 8 Calorie Bike Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low) 10 Sit-ups Lunge 8 Cal Bike 10 Step-ups 10 Push-upsWarm-upPrimer 50' db oh walking lunge 6 db step-ups 2 HSPUs 25' Handstand WalkCrossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutesCrossfit Games Open 19.3 Masters Read More...

3.7.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Front Squats Easy Row Samson Medball Toss for height Moderate Row Spider-Man and Reach Medball Cleans Sprint Row WalkoutsAdele (AMRAP - Reps)5 Rounds: 1 Minute Row 1 Minute Medicine Ball Squat Cleans (20/14) 1 Minute AbMat Sit-ups 1 Minute Rest Read More...

3.6.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceOverhead Squat (Heavy Single)15 minutes to build to a heavy single. Not a 1RMPins & Needles Functional Fitness (AMRAP - Rounds and Reps)AMRAP 12: 5 Ring Rows 10 Overhead Squats 45/35 15 Deadlifts 45/35Pins & Needles High Performance (AMRAP - Rounds and Reps)AMRAP 12: 5 Supine Ring Rows feet on 20" Box 10 Overhead Squats 75/55 15 Deadlifts 75/55Pins & Needles Competitor (AMRAP - Rounds and Reps)AMRAP 12: 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) Read More...