Author Archives: Joe Byrd

6.7.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choice6.7.18 (AMRAP - Rounds and Reps)9 Minute AMRAP 9 GHD Situps 9 Burpees Scale with 9 Abmat SitupsCash Out3 sets 2 Minute Bike 18 Dumbbell Strict Press Read More...

6.6.18

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 back6.6.18 (3 Rounds for time)4x200m Run Rest 60s Rest 3 minutes 3x300m Run Rest 60s Rest 3 minutes 2x400m Run Rest 60s *RPE 5-6 in all runs Record slowest time at each interval Read More...

6.5.18

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 dipPower Snatch (EMOMx10 )2 sets of 2 Read More...

6.4.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Russian KB Swings 6 Situps 4 Samson LungesWarm-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 SquatsPull-ups (Pullup Test)Max Reps Ring Rows, Pullups, C2BsWarm-upWarm up to WOD weightDT (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, who was Read More...

6.1.18

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 backDeadlift (1x8-10)Based off 92% of 1RM 5@50% 3@60% 2@70% 1@75% 8-10@80%Annie (Time)50-40-30-20-10 Double-unders Sit-upsCash Out10-15 Minute Recovery Bike Read More...

5.31.18

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 CariocaShoulder Press (1x8-10)Based off 92% of 1RM 5@50% 3@60% 2@70% 1@75% 8-10@80%5.31.18 (Time)12 Total Rounds Teams of 3 Alternate movements 8/5 Cal Bike 8 Burpees *1 partner works at a time Read More...

5.30.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Russian KB Swings 6 Situps 4 Samson LungesBack Squat (1x8-10)Based off 92% of 1RM 5@50% 3@60% 2@70% 1@75% 8-10@80%9.30.16 (AMRAP - Rounds and Reps)Death By Power Snatch 75/55 Read More...

5.29.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceMurph Recovery Row (Time)2 Rounds 27/20 Calorie Row Rest 60 seconds 21/15 Calorie Row Rest 30 seconds 15/10 Calorie Row Rest 2 minutesCash OutROMWOD Read More...

5.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Read More...

5.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardNew SectionRUNNING PROGRAM 4 Rounds 400m Run Rest 30 seconds 400m Run Rest 30 seconds 400m Run Rest 5 minutes Read More...