Author Archives: Joe Byrd

12.21.17

CrossFit Texarkana - CrossFitWarm-upROMWOD Coach’s choiceDeadlift (5 Rep Max)Of 1RM-5@50%, 5@60%, 5@70% Of 5RM-5@90%, 5@95%, 5@98%, 5@95%, 5@90%Work A Weakness EMOM (No Measure)With Remaining Class Time Even: 15/10 Cal Row Odd: 3 TnG Power Snatches Read More...

12.20.17

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 *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 WarriorPush Press (5 Rep Max)Of 1RM-5@50%, 5@60%, 5@70% Of 5RM-5@90%, 5@95%, 5@98%, 5@95%, 5@90%12.20.17 (Time)50 Stationary Lunges 50 Box Jump Overs 24/20 Scaled Option: Lower Read More...

12.19.17

CrossFit Texarkana - CrossFitCrossFit Warm Up * mat trips (No Measure)2 Minute Row/Run/Bike/Ski Spiderman Samson Gymnastic Bear Crawl Soldier Kicks Over-Under High Knee Butt Kickers Carioca12.19.17 (AMRAP - Rounds and Reps)12 minute AMRAP 21 Calorie Row 15 Pushups 9 Box Dips Rx+ Strict Pushups, Ring DipsCash OutDouble Tabata Plank Read More...

12.18.17

CrossFit Texarkana - CrossFitWarm Up *Jumps (No Measure)2 Rounds 200m Row 10 Barbell Single leg RDLs 8 Overhead Squats 24 ft Broad Jumps 4 Knee UpsWarm-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 SquatsBack Squat (5 Rep Max)Of 1RM-5@50%, 5@60%, 5@70% Of 5RM-5@90%, 5@95%, 5@98%, 5@95%, 5@90%Farmers Tan (Time)100m KB farmers carry 2KBs 30 KB swings 50m KB carry 2 KBs 20 KB swings 50m KB carry 2KBs 10 KB swings RX+70/53 RX 53/35 scaled 35/26 will most likely need to go in Read More...

12.22.17

CrossFit Texarkana - CrossFit Read More...

12.15.17

Announcements ATTENTION!! BUSY WEEKEND!!!!! * Faith RXd CFTXK chapter FRIDAY NIGHT LIGHTS FUNDRAISER THIS FRIDAY Dec 15th 6:30 (Contact JT with questions) • Christmas party 6:00pm this Saturday Dec 16th Please call Tanya if you can help decorate Saturday morning for party (903) 276- 6267 • Ruck For Randy Sams this Saturday Dec16th at 8:00am ( contact Dustin with questions) Hope to see everyone there!!! NO SATURDAY MORNING CLASSES CrossFit Read More...

12.14.17

Announcements ATTENTION!! BUSY WEEKEND!!!!! * Faith RXd CFTXK chapter FRIDAY NIGHT LIGHTS FUNDRAISER THIS FRIDAY Dec 15th 6:30 (Contact JT with questions) • Christmas party 6:00pm this Saturday Dec 16th Please call Tanya if you can help decorate Saturday morning for party (903) 276- 6267 • Ruck For Randy Sams this Saturday Dec16th at 8:00am ( contact Dustin with questions) Hope to see everyone there!!! NO SATURDAY MORNING CLASSES CrossFit Read More...

12.13.17

Announcements ATTENTION!! BUSY WEEKEND!!!!! * Faith RXd CFTXK chapter FRIDAY NIGHT LIGHTS FUNDRAISER THIS FRIDAY Dec 15th 6:30 (Contact JT with questions) • Christmas party 6:00pm this Saturday Dec 16th Please call Tanya if you can help decorate Saturday morning for party (903) 276- 6267 • Ruck For Randy Sams this Saturday Dec16th at 8:00am ( contact Dustin with questions) Hope to see everyone there!!! NO SATURDAY MORNING CLASSES CrossFit Read More...

12.12.17

AnnouncementsI will be at the box Saturday morning to decorate for the Christmas party. If you are not rucking and want to help, please let me know. If you have unused decorations you could share, please let me know. Thanks so much. Tanya 903-276-6267 CrossFit Texarkana - CrossFitWarm Up #3 (No Measure)3 Rounds 2 minute Bike/Row/Run 8 Air Squats 6 Russian KB Swings 4 KB RDLsWarm-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 Read More...

12.11.17

AnnouncementsI will be at the box Saturday morning to decorate for the Christmas party. If you are not rucking and want to help, please let me know. If you have unused decorations you could share, please let me know. Thanks so much. Tanya 903-276-6267 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 SquatsBurpee AMRAP (AMRAP - Reps)4 Read More...