Author Archives: Joe Byrd

1.5.18

CrossFit Texarkana - CrossFitWarm-upCoach’s choiceHang Power Snatch (7x2)50%, 55%, 60%, 65%, 3@70%1.5.18 (Time)1500m Row 40 Mountain Climbers (20 ea leg) 30 Cal Bike 40 Mountain Climbers (20 ea leg) 1500m RowCash Out3 Rounds Max Unbroken Strict Pullups 30 Hip Extensions Rest 3 minutes Read More...

1.4.18

CrossFit Texarkana - CrossFitWarm-upROMWODWarm Up #3 (No Measure)3 Rounds 2 minute Bike/Row/Run 8 Air Squats 6 Russian KB Swings 4 KB RDLsDeadlift (3x8)3x8@70%1.4.18 (AMRAP - Rounds and Reps)15 Minute AMRAP 120 Single Unders 30 Wallballs 20/14 15 Deadlifts 165/115 Rx+ 60 DUs, 225/155Cash OutWith a partner 5 Rounds each 300m Bike Read More...

1.3.18

CrossFit Texarkana - CrossFitWarm 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 WarriorWarm 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 Squats3 Position Clean (7x1)Mid-thigh, knee, floor50%, 55%, 60%, 65%, 3@70%1.3.18 Functional Fitness (Time)3 Rounds 15 Ring Rows or Racked Barbell Pulls 12 Lateral Burpees Read More...

1.2.18

CrossFit Texarkana - CrossFitWarm Up *Jumps (No Measure)4 Rounds Row: 50s casual, 10s fast (increase intensity each round) 10 Barbell Single leg RDLs 8 Shoulder to Overhead 6 Medball Front Squats 4 Knee UpsFight 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 restCash Out3 Rounds 20 Glute Bridges (feet on bench) 20 Abmat Situps Read More...

1.1.18

CrossFit Texarkana - CrossFitThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here Read More...

12.29.17

CrossFit Texarkana - CrossFitWarm 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 *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 (3 Rep Max)5@50%, 3@60%, 1@70%, 1@80% 3 sets to find a 3RM. Looking for 95+% of 1RM Then, of 3RM- 3@95%, 3@90%12.29.17 (Weight)10. Minute Alternating EMOM Even: 15 Wallballs 20/14 Odd: 5 Read More...

12.28.17

CrossFit Texarkana - CrossFitWarm-upROMWODWarm 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 back12.28.17 Functional Fitness (AMRAP - Rounds and Reps)10 minute AMRAP 40 Single Unders 30 Abmat Situps 20/14 Cal Bike 10 Burpees 10 Lateral Line Hops (R1, L2, etc)12.28.17 High Performance & Competitor (AMRAP - Rounds and Reps)10 minute AMRAP 40 Single Unders w/ Heavy Rope 30/21 Cal Bike 20 Knee Ups 10 Burpee Box Step-Overs Read More...

12.27.17

CrossFit Texarkana - CrossFitWarm Up *Jumps (No Measure)2 Rounds 200m Row 10 Barbell Single leg RDLs 8 Shoulder to Overhead 24 ft Broad Jumps 4 Knee UpsPush Press (3 Rep Max)5@50%, 3@60%, 1@70%, 1@80% 3 sets to find a 3RM. Looking for 95+% of 1RM Then, of 3RM- 3@95%, 3@90%12.27.17 (Time)4x4 minute rounds Complete 1 round AFAP. Score slowest round 25 Air Squats 17/12 Calorie Row 7 Power Clean and Jerks 95/65 Scaled Option: 20 Air Squats 15/10 Calorie Row 7 Power Clean and Jerks 75/55 Rx+ 30 Read More...

12.26.17

CrossFit Texarkana - CrossFitWarm 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 Rows 3 RDLs 3 Read More...

12.22.17

CrossFit Texarkana - CrossFitWarm-upThere is a 45 Minute time Cap for today’s WOD. Athletes will be responsible for warming up before the clock starts.12 Days of Christmas (Time)For time: 1 Clean & Jerk 185/125 lbs 2 Bar Muscle Ups 3 Handstand Push Ups 4 Turkish Get Ups 53/35 lbs 5 Box Jumps 30/24 lbs 6 Pistols 7 Pull Ups 8 Burpees 9 Toes to Bar 10 Wall Balls 20/14 lbs 11 KB Sumo Deadlift High Pulls 70/53 lbs 12 Thrusters 115/75 lbs *Perform movements in order of the song “12 Days of Read More...