Author Archives: Joe Byrd

2.14.20

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Plate Lateral Squats Glute Bridges Hollow Hold Air Squats Plate Counterbalance Squats Single Leg Glute Bridges (30 Seconds Each) Superman Hold Air Squats Plate Ground to Overhead Glute Bridge Walkouts Shoulder Taps Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Primer 3-2-1: Thrusters Pull-upsFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCash OutHandstand Push-up or Handstand Walk practice Read More...

2.13.20

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up1 Minute Easy Bike Banded Good Mornings Single Arm Farmers Carry (30 Seconds Each Side) 40 Seconds Moderate Bike Inchworm to Push-up Video Single Arm Front Rack Carry (20 Seconds Each Side) 30 Seconds Faster Bike KB Suitcase Deadlift (30s each side) Single Arm Overhead Carry (15 Seconds Each Side) Performed with 1 Light Kettlebell Hip Hinge DrillDeadlift (3x8@72.5% Percentages Based off New Working Max)20 minutes to complete: 3@40% 3@50% 3@60% 3@67.5% 3x8@72.5%Moscow Mule (AMRAP - Reps)4 Rounds: 1 minute Max Russian Kettlebell Swings (70/53) 1 Minute Max Burpees 1 Minute Max Calorie Assault Bike 1 Read More...

2.12.20

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up12 Minutes For Quality Buddy 1 Easy Row Buddy 2 10 Medicine Ball Slams Video 10 Air Squats to Medicine Ball 10 Alternating Medicine Ball Box Step-ups (5 Each Side) Switch Stations When Buddy 2 Finishes Step-ups Single Dumbbell Warmup 30 Seconds Single Leg Romanian Deadlift (30 Seconds Each Side) Single Arm Strict Press (30 Seconds Each Side) Goblet Squats Performed with 1 Light Dumbbell Primer 4 Wallballs 4 Single Arm Dumbbell Power Snatches 4 Box Jumps 4 Single Arm Dumbbell Push Presses (2 Each Arm) 4 Calorie RowVenti (AMRAP - Rounds and Read More...

2.11.20

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Easy Bike Push-up Plank Hold (On Hands) Active Spidermans Banded Pass Throughs Moderate Bike Hollow Hold Inchworm to Push-up Banded Pull Aparts Faster Bike Alternating Bird Dogs Push-up to Down Dog Banded Press Downs Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsBench Press (3x8@72.5% Based off New Working Max)20 minutes to complete: 3@40% 3@50% 3@60% 3@67.5% 3x8@72.5%Warm-upPrimer 3 Pull-ups 6 Abmat Sit-ups 3 Push-ups 6 Jumping LungesSwole Cycle (AMRAP - Reps)Tabata Style: Pull-Ups Abmat Sit-ups Push-ups Jumping Lunges Athletes may start at any station. Must complete all 8 rounds at that Read More...

2.10.20

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Single Unders Down Dog Slow Air Squats Squat Hold (Active Below Parallel) Single Unders (Right Leg) Up Dog Split Squats (Right Leg Forward) Squat Hold (Active Below Parallel) Single Unders (Left Leg) Push-up to Down Dog Split Squats (Left Leg Forward) Squat Hold (Active Below Parallel) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsBack Squat (3x8@72.5% Based off New Working Max)20 minutes to complete: 3@40% 3@50% 3@60% 3@67.5% 3x8@72.5%Warm-upPrimer 10 Double Unders 3 Hang Squat CleansUnderrated (AMRAP - Reps)AMRAP 9: 30 Double Unders 1 Hang Squat Read More...

2.9.20

CrossFit Texarkana - CrossFitView Public WhiteboardWarmup (No Measure)100m Run 5 Scap Shrugs (0:02 Pause) 5 Pushups 100m Run 4 Kipping Swings 4 Burpees 100m Run 3 Strict Pullups 3 Max Effort Broad Jumps 100m Run 2 Front Squats w/0:05 Pause 2 Tall Cleans w/0:02 Pause in the bottom.Gymnastics Skill Work (AMRAP - Reps)3 Rounds Max Pushups/Rest 0:30/Max Pushups/Rest 0:15 Max Hollow Rocks/Rest 0:30/Max Hollow Rocks/Rest 0:15 Max Pullups or Ring Rows/Rest 0:30/Max Pullups or Ring Rows Rest 2:00Clean & Jerk Complex (Weight)3 Clean Deads + 2 Squat Cleans + 1 Split Jerk Work to a Read More...

2.8.20

CrossFit Texarkana - CrossFitView Public WhiteboardSteel Toe (Time)Teams of 3 For Time: 3 Rounds 1000m Row 30 Toes To Bar Straight Into: 3 Rounds 21 Over The Erg Burpees 42 Plate G2OH (45/35) 30:00 Cap Read More...

Barbell

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardWarm upRow 2 min Group warm upSnatch skillHang Power Snatch (just above knee) + OHS pause 3 seconds 3x3 Muscle Snatch+ OHS 3x3 building.Snatch Complex #1EMOMX3 0-1m 2 @ 60% 1-2m 2 @ 70 % 2-3m 1 @ 80% Rest 2 min EMOMx3 0-1m 1@ 70% 1-2m 1@ 80% 2-3m 1@ 90%Snatch Complex #2Floating Snatch+ Snatch Pull 3@80% 2@ 90@ 1@ 100% 1@1105% 1@105% Read More...

2.7.20

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Easy Bike Active Samson Squats to Medicine Ball Kettlebell Romanian Deadlifts Moderate Bike Active Spidermans Medicine Ball Reverse Lunges Kettlebell Deadlifts Faster Bike Push-up to Down Dog Medicine Ball Squats Russian Kettlebell Swings Hip Hinge DrillDeadlift (5x8@65% Percentages based off New Working Max)15 minutes to complete Suggested 1-3 sets to warm-upWarm-upPrimer Each Partner: 3 Wallballs 3 Kettlebell Swings 3 Caloirie Assault BikeStranger Things (AMRAP - Reps)Teams of 2 AMRAP 25: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Assault Bike 6 Wallballs (20/14) 6 Kettlebell Swings (53/35) 6 Calorie Assault Bike 9 Wallballs (20/14) 9 Kettlebell Swings (53/35) 9 Read More...

2.6.20

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up1 Minute Easy Row PVC Straight Leg Swings (30 Each Side) Push-up to Down Dog 45 Seconds Moderate Row PVC Pass Throughs Arch Body to Push-up 30 Seconds Faster Row PVC Lat Stretch Video Push-ups Snatch Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead SquatsBench Press (5x8@65% Percentages based off New a Working Max)15 minutes to complete suggested 1-3 warm-up setsWarm-upPrimer 100 Meter Row 5 AbMat Sit-ups 2 Power SnatchesFour Square (AMRAP - Reps)3 minutes of Work 1 minute Read More...