Author Archives: Joe Byrd

2.8.19

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 SquatsWarm-up3 Rounds 3 Overhead Squats with 3 count Pause at bottom 5 Squat Jumps 7 Sit-ups 9/6 Calorie RowTwenty-Something Functional Fitness & High Performance (AMRAP - Rounds and Reps)AMRAP in 20 minutes 30 Overhead Squats 45/35 30 Step-ups 24/20 30 Knee-ups 30/21 Calorie Row Rx+ 60/45Twenty-Something Competitor (AMRAP - Rounds and Reps)AMRAP in 20 minutes 30 Read More...

2.7.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceCrop Top (Time)5 Rounds 21 Wallballs 20/14 200’ KB Farmers Carry 35/25 9 DB Push Presses 35/25 Rx+ 53/35, 50/35 Read More...

2.6.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Bike (No Measure)8 Calorie Bike Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side 8 Calorie Bike Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low) 8 Calorie BikePower Clean (EMOMx10 )2 Power Cleans with a 3 count Pause in the receiving position. Note closed hips, bent knees, elbows up Weight not to exceed WOD weight or 60% of 1RMSole Search Functional Fitness (3 Rounds for reps)AMRAP in 5 minutes 15 Bar Read More...

2.5.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2 minute cardio 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-upPrimer 3 Rounds 10 DUs 2 Power Snatches (work Read More...

2.4.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 100m Row 4 Walkouts 6 Spider-Man & Reach 8 KB Deadlifts 10 Single Arm Russian KB SwingsBear Warmup (No Measure)2 Rounds 3 Bear ComplexesFront Squat (15 minutes to build to a heavy Single)Funny Bone Functional Fitness (Time)21-15-9 Kettlebell Swings 35/25 Barbell Jump Overs Front Squats 65/45 Rx+ 53/35, 95/65Funny Bone High Performance & Competitor (Time)21-15-9 Kettlebell Swings 53/35 Box Jump Overs 24/20 Front Squats 95/65 Rx+ 70/53, 135/95 Read More...

2.2.19

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardWarm-upRow 3 Rounds of: 10 easy pulls 10 hard pulls Then, group warmup Barbell ONLY 10 Split-leg RDL (5 each leg) 5 Clean Pulls 5 Snatch Pulls 10 Slow Air Squats 10 Slow Push-ups 5 Pause Front Squats (2 seconds at bottom) 5 Strict Presses (2-3 seconds at top) 5 Push Presses 5 Back Squats (2-3 seconds at bottom) 2 Rounds with Snatch Grip Push Press Pressing Snatch Balance Heaving Snatch Balance Snatch BalanceSnatch (3,3,2,2,1,1)Clean Pull (4x3)Clean (3,3,2,2,1,1)Split Jerk Read More...

Border City Barbell

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardBarbell Warm up Read More...

2.1.19

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 backWarm-up5 Rounds Rowling Sit-up + Push-up + Air Squat PenaltyWet Floor (AMRAP - Rounds and Reps)In teams of 2 AMRAP in 20 minutes 75 Wallballs 20/14 60 Abmat Situps 45/30 Calorie Row 30 Burpee Box Jumps 24/20 Alternate as desired Read More...

1.31.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2 minute row 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 dipHang Power Snatch (EMOMX10 Hang Power Read More...

1.30.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceBack Squat (15 minutes for 5x2)2-3 warmup sets are suggested. Build to a heavy 2After Party (Time)1-2-3-4-5-6-7-8-9-10 Dumbbell Front Squats 35/25 30 Double Unders After each round Rx+ 50/35 Read More...