Author Archives: Joe Byrd

1.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Foot Taps Easy Single Unders Samson Medball Deadlifts Quick Single Unders Spider-Man and Reach Air Squats Double Unders WalkoutsWarm-upPrimer 10 Double Unders 10 Situps 5 Kettlebell Swings 5 WallballsAnnie Are You OK Functional Fitness (Time)75-60-45-30-15 Single Unders 50-40-30-20-10 Abmat Situps Immediately into 5-10-15-20-25 Kettlebell Swings 25/15 Wallballs 14/10, 9’/8’Annie Are You OK High Performance (Time)1:30-1:15-1:00-:45-:30 Double Under Practice 50-40-30-20-10 Abmat Situps Immediately into 5-10-15-20-25 Kettlebell Swings 35/25 Wallballs 20/10, 9’The goal is to complete the Competitor Rep scheme in alotted time frame or fasterAnnie Are You OK Competitor Read More...

1.21.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)Row for 2 minutes 2 Rounds Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low)Warmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksPush Jerk (Build to a heavy 3)13 minutes to build to a heavy 3 reps from the rackWarm-upPrimer 50m Row 5 Deadlifts 4 Burpees 3 Push JerksGo Read More...

1.18.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upGymnastic Bodies Bar HangWarm Up #3 (No Measure)12 Minutes 10 Lateral Plate Hop Overs 3 Samson Lunges each side 3 Matrixes 10 Plate Push Presses 3 Spiderman & Reaches each side 3 Walkouts 10 Plate Ground to Overhead 6 Plate Counterbalance SquatsWarm-upPrimer 5 Wallballs 5 Sumo Deadlift High Pulls 5 Box Jumps 5 Push Presses 5 Calorie RowFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute Read More...

1.17.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceLayaway (AMRAP - Rounds and Reps)AMRAP in 15 minutes 30 Abmat Situps 20x30 feet Shuttle Sprints 10 Alternating Dumbbell Snatches Rx: 50/35 Rx+: 70/50 Read More...

1.16.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)Bike 2 minutes Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low)Front Squat (15 minutes to build to a heavy Complex)1 Pause Front Squat + 1 Front Squat *2 count pauseWarm-upPrime 3 Rounds 3 Kip Swings/Pullups/C2Bs 1 Front Squat 2 BurpeesKitten Whiskers Functional Fitness (Time)3 Rounds 10 Ring Rows feet elevated to a 20 inch box 10 Front Squats 75/55 10 BurpeesKitten Read More...

1.15.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 250m Row 3 Walkouts 6 Pause Wall Squats (3 count hold) 9 PVC Pass-ThroughsWarm-upPractice Double Unders for 5 minutes Primer 5 Calorie Bike 15 Double Unders 200m RowFull Circle (Time)50/35 Calorie Bike 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie Bike Read More...

1.14.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Inchworms Over UnderWarm-up *Barbell 3s (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 SquatsHang Power Clean (15 minutes to build to a heavy 2)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, Read More...

1.11.19

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 SquatsBear Warmup (No Measure)2 minute Row 2 Rounds 3 Bear ComplexesThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Read More...

1.10.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Discuss Row technique With Damper set to 1 Every 2 minutes for 10 minutes keep the following stroke count -18 -19 -20 -21 -22 Then with a partner 5 rounds pull 5 stroke start then 5 pulls at 500m pace2k Row (Time)Max Effort 2k Row Read More...

1.9.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 250m Row 4 Scap Pulls 6 Walkouts 8 PVC Pass-Throughs 10 Samson LungesWarm-up *Barbell 3s (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 SquatsBack Squat (1RM)15 minutes to establish a 1 Rep maxBench Press (1RM)15 minutes to establish a 1 Rep maxDeadlift (1RM)15 minutes to establish a 1 Rep max Read More...