Author Archives: Joe Byrd

4.13.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceOverhead Squat (Heavy Triple)12 mins to find a heavy 3 repsNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Read More...

4.12.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODCrossFit 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)Then 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back Squats4.12.18 Functional Fitness (AMRAP - Rounds and Reps)12 minute AMRAP 6 Walkouts w/ Pushups 9 Deadlifts 125/90 60 Single Unders Rx+ 2 Wall Walks, 155/1054.12.18 High Performance & Competitor (AMRAP - Rounds and Reps)12min 6 Kipping HSPUs 9 DLs 185/125 30 DUs Rx+ Strict, 225/155 Read More...

4.11.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s light, 10s fast 10 Russian KB Swings 8 Situps 6 Medball Squat Cleans 4 Walkouts 2 Samson Lunges each sideFront Squat (Heavy Triple)12 minutes to build to a heavy 3 Reps. Stop once form breaks4.11.18 Functional Fitness & High Performance (Time)27-21-15-9 Cal Row Knee-Ups KB Goblet Squats 35/25 Rx+ 53/354.11.18 Competitor (Time)27-21-15-9 Cal Bike T2B KB Goblet Squat 53/35 Rx+ 70/53Cash Out6 Rounds 20seconds Abmat Situps 20seconds Plank Read More...

4.10.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 min light bike 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 Up *Cindy (No Measure)2 min light bike 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 Squats4.10.18 (AMRAP - Rounds and Reps)20 Minute AMRAP with Partner 100m Run 11 KB Swings 53/35 6 Pullup Variations Read More...

4.9.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2min Row/Run/Bike/Ski Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorBurgener 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 dipWarm-up *Barbell 3s (No Measure)Then 3 Bent Over Read More...

4.6.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarmup Spealler (No Measure)Lot trips SpeallerWarm-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 Squats4.6.18 (Time)800m Run 8 T2Bs 12 Clean & Jerks 95/65 800m Run 8 T2Bs 12 Clean & Jerks 95/65 800m Run Scale: 600m Run, 10 Knee-Ups, 12 C&Js 75/55 Rx+ 135/95 Read More...

4.5.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceWarm-up5 Minute Pull-up Baseline. Find out what Level you are.Deadlift (Heavy Single )15mins 5@40%, 5@50%, 3@60%, 2@70%, heavy singles (not neccessarily a 1RM)Gymnastics EMOM (No Measure)14 min EMOM Alternate movements 3 Pullups or variation of 12 Situps Levels 1. Ring Rows-feet at half length 2. Ring Rows-feet at full length 3. Ring Rows-feet elevated 4. Pullups 5. C2BsAll movements are Strict. Levels are based off your current ability: 1. No pullups 2. 1-3 Strict pullup 3. 3-5 Strict Pullups 4. 1-5 Strict C2Bs 5. 5+ Strict C2Bs Read More...

4.4.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 min light bike 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 Squats4.4.18 (AMRAP - Rounds and Reps)Death By Box Facing Burpee Jump Overs 24/20 *Step-Ups are allowedMax Pushups (AMRAP - Reps)As many Pushups as possible in 2 minutes Read More...

4.3.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2min Row/Run/Bike/Ski Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorBurgener 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 dipShoulder Press (Heavy Single)15 minutes 5@40%, 5@50%, 3@60%, Read More...

4.2.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 2 minute Bike/Row/Run 10 Air Squats 8 Russian KB Swings 6 Situps 4 PullupsBack Squat (Heavy Single)15 minutes to work up to a heavy single 5@40%, 5@50%, 3@60%, 2@70%, Heavy singles (not necessarily a 1RM8.21.17 (Distance)3 person team 20 minute Row for max Meters With the rower set to 20 mins, partners will alternate every 250 meters Read More...