Author Archives: Joe Byrd

5.25.18

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 CleansWarm-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 (3x8@72.5%)Based off 92% of 1RM 3@60% 3@67.5% 3x8@72.5%5.25.18 Competitor (2 Rounds for time)At 3,2,1, Go 21/15 Cal Bike 12 Power Cleans 155/105 15/12 Cal Bike 9 Power Cleans 155/105 9/6 Cal Bike 6 Power Cleans 155/105 *7 Minute Time Cap At 10:00 25 Wallballs 20/145.25.18 Functional Fitness & High Performance Read More...

5.24.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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 back5.24.18 (AMRAP - Rounds and Reps)AMRAP in 8 minutes 12 Seated Dumbbell Presses 40 Single Unders Rx+ 8 HSPUs, 20 DUsCash OutWork a weaknessNew SectionRUNNING PROGRAM 25 minute Run for meters Rest 5 minutes 5 Rounds Run 80 meters Rest 90 seconds Read More...

5.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice5.23.18 Functional Fitness (AMRAP - Rounds and Reps)20 Minute AMRAP with a Partner 10 Hang Power Snatches 45/35 10 Box Step Overs 20" 10 T2Barbell5.23.18 High Performance & Competitor (AMRAP - Rounds and Reps)20 Minute AMRAP with a Partner 10 Hang Power Snatches 75/55 10 Box Jump Overs 20" 10 T2BCash Out10-15 Minute Recovery bikeNew SectionRUNNING PROGRAM 25 minute Run for meters Rest 5 minutes 5 Rounds Run 80 meters Rest 90 seconds Read More...

5.22.18

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 WarriorWarm 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 SquatsShoulder Press (3x8@72.5%)Based off 92% of 1RM 3@60% 3@67.5% 3x8@72.5%Deads and Run (Time)21-15-9 deadlift 225/155 400m runGymnastics5x7 Unilateral Tempo Ring Rows each arm 1 count up 2 Read More...

5.21.18

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 CariocaBack Squat (3x8@72.5%)Based off 92% of 1RM 3@60% 3@67.5% 3x8@72.5%5.21.18 (AMRAP - Reps)5x2 Minute Rounds 30 Air Squats 15/12 Cal Row Max Burpees with Remaining Time Rest 2 minutes *if athlete is unable to get any Burpees, scale the rep scheme *Only Burpees count for scoreCash Out3 Sets for quality 10 Hollow Body Rocks 30 seconds Barbell Front Rack Hold Rest as needed Read More...

5.19.17

CrossFit Texarkana - CrossFitView Public WhiteboardNew SectionRUNNING PROGRAM 6 Rounds Max meters in 3 minutes @RPE 5-6 Rest 45 seconds Read More...

5.18.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Barbell 3s (No Measure)3 Lot Trips 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back 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 dipGymnasticsEvery 30 seconds for 7 sets 4 Handstand Pushups Variations Based off athlete’s current Read More...

5.17.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choiceDeadlift (5x8@65%)Percentages are based off 92% of 1rm, unless otherwise notedNutrition Challenge Baseline (Time)10-9-8-7-6-5-4-3-2-1 Air Squats Abmat Situps PushupsNew SectionRUNNING PROGRAM to be done in place of WOD or at least 4 hours between each 3 Rounds 600m Run 10-15 seconds slower than mile pace or RPE 5-6 rest 90 seconds Rest 4 minutes 3 Rounds 200m Run 10-15 seconds faster than mile pace or RPE 7-8 rest 90 seconds Rest 3 minutes 500m Run at mile pace RPE 6-7 rest 90 seconds Rest 3 minutes 3 Rounds 200m Run Read More...

5.16.18

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 WarriorWarm Up *Jumps (No Measure)3 Rounds Row/Bike/Ski: 50s light, 10s fast 10 Russian KB Swings 8 Situps 6 Medball Squat CleansShoulder Press (5x8@65%)Percentages are based off 92% of 1rm, unless otherwise noted5.16.18 Functional Fitness (Time)3 Rounds 10 Clean and Jerks 75/55 300m Run5.16.18 High Performance & Competitor (Time)3 Rounds 10 C&Js 95/65 400m Run Rx+ 135/95Cash Out50 Read More...

5.15.18

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 Squats5.15.18 (2 Rounds for time)2 Rounds 15 Calorie Row 20% Pullup Variation 12 Calorie Row 15% Pullup Variation 9 Calorie Row 10% Pullup Variation Rest 3 minutes between rounds Rx+ Calorie Bike Pullups Variations are based off athletes current level, and number accumulated in last week’s test. If you do not have a baseline, ask Read More...