Author Archives: Joe Byrd

11.14.18

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 backWarm-upRowing TechniqueWrecking Crew (Time)In Teams of 2 5 Rounds 200m Plate Carry 45/35 400m Run 40/30 Calorie Row Partner A will complete half the movement. Partner B will finish. Then move on to next movement. 25 min time cap Read More...

11.13.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)Half Tabata Jump Rope 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 dipBench Press (15 minutes for Read More...

Thank a Veteran

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 30 seconds Bike 4 Scap Pulls 6 Samson Lunges 8 Russian KB Swings 10 Banded Pull-ApartsWarm-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 SquatsBack Squat (15 Minute for 5x5)5@60% 5@65% 5@70% 5@75% 5@80%Armisitce (AMRAP - Rounds and Reps)11 Minutes 11 Power Cleans 135/95 11 Bar Facing Burpees 19 Deadlifts 135/95 18 PullupsCash Out3 Rounds Plank Hold 20 Seconds 10 Step-Ups (add weight as desired) Read More...

11.9.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceCrossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutesDeviating a little from scaled options during Open Season. DL: 135/95, 185/135 HSPUs: Seated DB Press 20/15, Bear Crawl Read More...

11.8.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD8 minute Warmup (No Measure)For 8 Minutes 30 seconds Bike 4 Burpee Pullups 6 Samson Lunges 8 Russian KB SwingsDesignated Driver (AMRAP - Reps)In teams of 3 1 athlete work at a time Split work as desired 3 Rounds 4 minutes Max Calories on the Bike 3 minutes Max Calories on the Rower 2 Minutes Max Pullups Read More...

11.7.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upGymnastic Bodies Restore Thoracic Coach’s choiceHang Power Clean (Heavy 3 Reps)15 minutes to build to a heavy 3Hangman Functional Fitness (Time)21 Hang Power Cleans 21 Lateral Burpees Over Barbell 200 Single Unders 15 Hang Power Cleans 15 Lateral Burpees Over Barbell 150 Single Unders 9 Hang Power Cleans 9 Lateral Burpees Over Barbell 100 Single Unders Rx 75/55 Rx+ 95/65Hangman High Performance & Competitor (Time)21 Hang Power Cleans 21 Lateral Burpees Over Barbell 100 Double Unders 15 Hang Power Cleans 15 Lateral Burpees Over Barbell 75 Double Unders 9 Hang Power Read More...

11.6.18

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 SquatsWarm-up30 Seconds Twisted Cross Each Arm 20 PVC Pass-Throughs 20 Banded Pull-Aparts 2 Rounds 5 Scap Rotations 3 Knees-to-Chest 1 Strict L-UpBench Press (5x5)Based off 1RM 5@55% 5@60% 5@65% 5@70% 5@75%Team Cement Mixer (Time)With a Partner 10 Total Rounds (5 each) 400 meter Run 12 Toes-To-Bars Partners alternate rounds Read More...

11.05.18

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 *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 SquatsWarm-up30 seconds wrist Stretch 30 seconds low dragon each legBack Squat (5x5)Based off 1RM 5@55% 5@60% 5@65% 5@70% 5@75%Blitz (Time)5 Rounds 20/15 Cal Row 10 Thrusters Scaled 75/55 Rx 95/65 Rx+ 115/80 Read More...

11.2.18

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 backWarm-upWrist Stretch 60 seconds Wall Supported Ankle Stretch 60 seconds Work up to WOD weightKnuckle Sandwich (Time)800m Run 30 Power Cleans 800m Run Scale: a weight that 5-7 reps are obtainable Rx: 135/95 Rx+ 185/135 Read More...

11.1.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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-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 (Build to a heavy 6, 4, 2)15 minutes Stop when form is compromised4.6.17 (AMRAP - Reps)8 Rounds 20 Second Plank on Hands 10 Second Rest 20 Second AMRAP Deadlifts @40% 10 Second Read More...