Author Archives: Joe Byrd

11.27.18

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 SquatsBench Press (5x5)5@60% 5@65% 5@70% 5@75% 5@80%Boulder Shoulders Functional Fitness (Time)21-18-15-12-9 Kettlebell Swings 35/25 10 Walking Plank Over Plate 45/25Boulder Shoulers High Performance (Time)21-18-15-12-9 KB Swings 53/35 2 Wall Walks* *Chest starts on Floor, touches wall, back to floorBoulder Shoulders Competitor (Time)21-18-15-12-9 KB Swings 70/53 50’ Handstand WalkCash Out1600m Run keeping heart rate at 70-75%, RPE 5-6 Read More...

11.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman 10 Air Squats Samson 8 Situps Inchworms 6 PushupsBear Warmup (No Measure)3 minute Row 3 Rounds 3 Bear ComplexesBack Squat (5x5)5@60% 5@65% 5@70% 5@75% 5@80%Macho Man Scaled (AMRAP - Rounds)EMOM for as long as possible 3 Power Cleans 95/65 3 Front Squats 95/65 3 Jerks 95/65 Rx+ 135/95Macho Man (AMRAP - Rounds)EMOM as long as possible 3 Power Cleans 185/135 3 Front Squats 185/135 3 Jerks 185/135Cash Out30 GHD Situps + 30 T2Bs Or 50 Abmat Situps + 30 Knee-Ups Read More...

11.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceDeadlift (15 minutes for 5x5)5@55% 5@60% 5@65% 5@70% 5@75%Team Rush Hour (AMRAP - Rounds and Reps)Teams of 2 4 Rounds AMRAP in 4 minutes 10/7 Calorie Bike 12 Burpees 6 Dumbbell Power Snatches Rest 4 minutes Scale: 35/20 Rx: 50/35 Rx+ 70/50 *partners will alternate movements. teams will start each AMRAP where the last ended Read More...

11.22.18

CrossFit Texarkana - CrossFitView Public Whiteboardthe Nina, the Pinta, the Santa Maria (3 Rounds for reps)AMRAP in 9 minutes 5 Rope Climbs (3 Knee-Ups/T2B + 3 Pullups = 1 Rope Climb) 50' Single Arm Kettlebell Overhead Lunge 50/35 *Swap arms every 25'. Every 25' = 1 rep Rest 5 minutes AMRAP in 9 minutes 5 Dball/Wreckbag Over Racked Barbell 120/85 21/15 Calorie Bike Rest 5 minutes AMRAP in 9 minutes 5 Burpee Bar Muscle-Ups (5 Devil Presses + 5 Step-Ups Read More...

11.21.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 minute Row 3 Rounds 10 Samson Lunges 8 Air Squats 6 Situps 4 MatrixWarm-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 SquatsWarm-up3 Rounds of DT Work up to WOD weight each roundHabañero 🌶 (AMRAP - Rounds and Reps)AMRAP in 7 minutes 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Scale: 45% of 1RM C&J Rx: 95/65 Rx+ 115/80Cash Out Bird Dog 10 Rounds Total 10s Hold, 5s Rest Alternate Read More...

11.20.18

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 CariocaBench Press (15 minutes for 5x5)5@60% 5@65% 5@70% 5@75% 5@80%Warm Up *Jumps (No Measure)100m Run 5 Box Jumps 5 Abmat Situps 100m Run Rest 3-4 minutes. Start WODClockwork (AMRAP - Rounds and Reps)AMRAP in 18 minutes 400m Run 12 Box Jumps 24/20 21 Abmat Situps *run counts as 4 reps Read More...

11.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardBear Warmup (No Measure)3 minute Row 3 Rounds 3 Bear ComplexesBack Squat (15 minutes for 5x5)5@55% 5@60% 5@65% 5@70% 5@75%Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsCash OutGymnastic Bodies Hamstring Restore Read More...

11.17.18

CrossFit Texarkana - CrossFitView Public Whiteboard Read More...

11.16.18

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 *Jumps (No Measure)3 Rounds 5 KB Deadlifts + 5 KB Russian Swings 8 Cossack Squats 6 Spiderman and reach 4 WalkoutsRight Hook (Time)4 Rounds 25 Kettlebell Swings 53/35 25 Abmat Situps 250m Row 25 Abmat Situps Rx+ 70/53 Read More...

11.15.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm-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 (15 minutes for 5x5)5@60% 5@65% 5@70% 5@75% 5@80%Rough Road (AMRAP - Rounds and Reps)AMRAP in 7 minutes 7/5 Calorie Bike 1-2-3-4-5-6-etc Wallballs 20/14 Read More...