Author Archives: Joe Byrd

3.30.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 *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 Squats3.30.18 Functional Fitness (AMRAP - Rounds and Reps)20 Minute AMRAP 6 Ring Rows 8 Step-Ups 24/20 (4 each side) 10 Deadlifts 75/553.30.18 High Performance & Competitor (AMRAP - Rounds and Read More...

3.29.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choice3.29.18 Functional Fitness (Time)30-20-10 Single Arm Kettlebell Shoulder-to-Overhead 25/18 (Alternate as needed) Row 250 meters Rx+ 35/253.29.18 High Performance & Competitor (Time)30-20-10 Single Arm Kb S2OH 53/35 Cal Bike Rx+ 70/53 Read More...

3.28.18

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 dipSnatch and Lunge (Time)10 Rounds for time: 5 Read More...

3.27.18

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 CariocaMobility4 Rounds 30 second Goblet Squat Hold Rest 15 seconds 30 second Plank Rest 15 secondsCrossFit Baseline (Time)500m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups meant to be fast scale accordinglyCash Out50 Banded Tricep Pull-downs 50 Banded Pull-Aparts Read More...

3.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s light, 10s fast 10 Russian KB Swings 8 Situps 6 Medball Squat Cleans 4 Walkouts 2 Samson Lunges each sideWarm-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-up10mins to work up to clean wod weight3.26.18 Functional Fitness (AMRAP - Rounds and Reps)15 minute AMRAP 7 Power Clean 75/55 7 Burpees 200m Run Rx+ 95/653.26.18 High Performance & Competitor (AMRAP - Rounds and Reps)15 minute AMRAP 7 Read More...

3.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 *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 SquatsCrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Read More...

3.22.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceHappy Bday Me (Time)35 Burpee Buy-In 3 Rounds 22 Knee-Ups 83 Single Unders with a heavy rope Rx+ T2Bs, DUs Read More...

3.21.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm 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 Squats3.21.18 (AMRAP - Reps)Alt EMOMx16 6 Squat Snatches @45% 10 Pullups, Or any variation of 12 WallBalls Max Calorie Bike in 40 secondsCash Out3 Rounds 200m Jog 20 Russian Twists Read More...

3.20.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Barbell 3s (No Measure)3 Rounds 1 Minute Row/Run/Bike/Ski 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsPower Clean (Heavy Single)10 minutes to work up to a heavy single. Not necessarily a 1RM3.20.18 (AMRAP - Rounds and Reps)15 minute AMRAP 15 Abmat Situps 30 Air SquatsCash Out2x400m Run Rest 1:1 Read More...

3.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit 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 CariocaWarm-up6 minutes to work up to Thruster weightThruster (3 reps EMOMx7)Keep weight linear for all 7 Rounds. Choose a weight that will be challenging the last 3 sets3.19.18 (Time)21-18-15-12-9-6-3 Calorie Row KB Swings 35/25 Rx+ 53/35 Read More...