Author Archives: Joe Byrd

1.29.19

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 BikeWarm-upPVC Hinge DrillDeadlift (12 minutes for 3x5)3 sets to build to WOD weightWarm-upPrimer 12 DB Deadlifts (6 each side) 6 DB Hang Cleans (3 each side) 6 DB Strict Presses (3 each side) 6 DB Push Presses (3 each side) 6 Hang Clean & Jerks (3 Read More...

1.28.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Inchworms Over UnderBear Warmup (No Measure)2 Rounds 3 Bear ComplexesWarm-upPrimer 6 Calorie Row 3 Thrusters 3 Pullups 3T2Bs 6 Calorie RowLife Jacket Functional Fitness (3 Rounds for reps)AMRAP in 5 minutes 21/15 Calorie Row 27 Thrusters 75/55 27 Jumping Pullups Rest 5 minutes AMRAP in 5 minutes 15/10 Calorie Row 21 Thrusters 60/45 21 Knee-Ups Rest 5 minutes AMRAP in 5 minutes 10/7 Calorie Row 15 Thrusters 45/35 15 Ring RowsLife Jacket High Performance (3 Rounds for reps)AMRAP in 5 Read More...

1.25.19

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-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 SquatsHang Clean (Hang Squat Clean)15 minutes to build to a heavy singleTop Down Functinonal Fitness (Time)50 Burpees 21/18 Calorie Bike 30 Hang Squat Cleans Read More...

1.24.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceNo Brainer (Weight)On the 3:00 x 5 Rounds: 21 Forward Plate Hops 12x30’ Shuttle Sprints 6 Deadlifts Build in Load on the Deadlift Read More...

1.23.19

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 SquatsBurgener 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 dipCindy Lou Who (AMRAP - Rounds Read More...

1.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Foot Taps Easy Single Unders Samson Medball Deadlifts Quick Single Unders Spider-Man and Reach Air Squats Double Unders WalkoutsWarm-upPrimer 10 Double Unders 10 Situps 5 Kettlebell Swings 5 WallballsAnnie Are You OK Functional Fitness (Time)75-60-45-30-15 Single Unders 50-40-30-20-10 Abmat Situps Immediately into 5-10-15-20-25 Kettlebell Swings 25/15 Wallballs 14/10, 9’/8’Annie Are You OK High Performance (Time)1:30-1:15-1:00-:45-:30 Double Under Practice 50-40-30-20-10 Abmat Situps Immediately into 5-10-15-20-25 Kettlebell Swings 35/25 Wallballs 20/10, 9’The goal is to complete the Competitor Rep scheme in alotted time frame or fasterAnnie Are You OK Competitor Read More...

1.21.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)Row for 2 minutes 2 Rounds Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low)Warmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksPush Jerk (Build to a heavy 3)13 minutes to build to a heavy 3 reps from the rackWarm-upPrimer 50m Row 5 Deadlifts 4 Burpees 3 Push JerksGo Read More...

1.18.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upGymnastic Bodies Bar HangWarm Up #3 (No Measure)12 Minutes 10 Lateral Plate Hop Overs 3 Samson Lunges each side 3 Matrixes 10 Plate Push Presses 3 Spiderman & Reaches each side 3 Walkouts 10 Plate Ground to Overhead 6 Plate Counterbalance SquatsWarm-upPrimer 5 Wallballs 5 Sumo Deadlift High Pulls 5 Box Jumps 5 Push Presses 5 Calorie RowFight 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 Read More...

1.17.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceLayaway (AMRAP - Rounds and Reps)AMRAP in 15 minutes 30 Abmat Situps 20x30 feet Shuttle Sprints 10 Alternating Dumbbell Snatches Rx: 50/35 Rx+: 70/50 Read More...

1.16.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)Bike 2 minutes Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low)Front Squat (15 minutes to build to a heavy Complex)1 Pause Front Squat + 1 Front Squat *2 count pauseWarm-upPrime 3 Rounds 3 Kip Swings/Pullups/C2Bs 1 Front Squat 2 BurpeesKitten Whiskers Functional Fitness (Time)3 Rounds 10 Ring Rows feet elevated to a 20 inch box 10 Front Squats 75/55 10 BurpeesKitten Read More...