Author Archives: Joe Byrd

8.3.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice8.3.18 Functional Fitness & High Performance (Time)2 Rounds 400m Run 20 Jumping Pullups 25 Pushups 30 Situps 35 Air Squats8.3.18 Competitor (Time)2 Rounds 400m Run 20 Pullups 30 Pushups 40 Situps 50 Air SquatsCash OutEvery 90 seconds x5 2-7 Strict HSPUs or 1 Wall Walk Read More...

8.2.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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 SquatsWarm-upWork up to WOD weight8.2.18 Functional Fitness & High Performance (2 Rounds for reps)3 Minute AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks Rest 3 minutes 3 Minute AMRAP Max Calorie Row Rx 75/55 Rx+ 115/808.2.18 Competitor (2 Rounds for reps)3 Minute AMRAP @135/95 3 Power Cleans 3 Front Squats 3 Push Jerks Rest 3 Minutes 3 Minute Read More...

8.1.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Pushups 6 Situps 4 Scap Retractions 2 PullupsWarm-up *Barbell 3s (No Measure)2 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsThruster (15 minutes to build to a 8RM)Bar taken from the rack8.1.17 (Time)6 Rounds 7 Thrusters 75/55 7 Pullups 7 BurpeesCash OutDouble Tabata Plank Read More...

7.31.18

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 CariocaWarm-up *Barbell 3s (No Measure)2 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back Squats7.31.18 Functional Fitness (Time)21-15-9 Deadlifts@70% Forward Facing Bar Jump Overs7.31.18 High Performance (Time)21-15-9 Deadlifts 135/95 Box Jumps 20/16 Rx+ 155/105, 24/207.31.18 Competitor (Time)21-15-9 Deadlifts 225/155 Box Jumps 24/20 Rx+ 275/185, 30/24 10 Minute Cap for all athletesCash OutRecovery 10 Minute Bike or ROW @60-69% HR or 5-6 RPE Read More...

7.30.18

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 *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s light, 10s fast 10 Russian KB Swings 8 Situps 6 PVC Overhead SquatsOverhead Squat (10 minutes to build to a heavy single )7.30.18 (AMRAP - Rounds and Reps)12 Minute Partner AMRAP 20 Alternating Dumbbell Snatches 50/35 50ft Overhead Dumbbell carry (switch arms every 25ft) *partners alternate each Read More...

7.27.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceDeadlift (AMRAP @90%)Based off 94% of 1RM 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90%7.27.18 (AMRAP - Reps)Partner AMRAP EMOMX15 Minute 1,4,7, 10, 13: Partner A- Max Cal Bike Partner B- Max Burpees Minute 2, 5, 8, 11, 14: Partner A- Max Burpees Partner B- Max Cal Bike Minute 3, 6, 9, 12: Rest Read More...

7.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD 300m RowBurgener 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 dipSnatch (EMOMx12)Squat Snatch Add weight as desired; however, focus is form and technique. Get comfortable getting under the bar. Lets try not to Power Snatch + OHS. It is ok to catch high Read More...

7.25.18

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 back7.25.18 (AMRAP - Rounds and Reps)20 Minute Partner AMRAP 200m Run 6 Toes-2-Bar *Alternate Rounds Read More...

7.24.18

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 (AMRAP @90#)Based off 94% of 1RM 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90%7.24.17 Functional Fitness (Time)5 Rounds 5 Power Cleans 75/55 10 Strict Ring Rows7.24.18 High Performance & Competitor (Time)5 Rounds 5 Power Cleans 115/80 10 Pullups Rx+ 155/105, C2BsCash OutEMOMX7 3-7 HSPUs or 2 Wall Walks Read More...

7.23.18

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 LungesBack Squat (AMRAP @90%)Based off 94% of 1RM 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90%7.23.18 (AMRAP - Reps)Double Alternating Tabata -Barbell Back Squats 45/35 -Single Unders Rx+ DUsCash Out3 Rounds 10 Reverse Dumbbell Lunges 10 Hip Extensions Read More...