Category Archives: WOD

11.21.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 minute Row 3 Rounds 10 Samson Lunges 8 Air Squats 6 Situps 4 MatrixWarm-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 SquatsWarm-up3 Rounds of DT Work up to WOD weight each roundHabañero 🌶 (AMRAP - Rounds and Reps)AMRAP in 7 minutes 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Scale: 45% of 1RM C&J Rx: 95/65 Rx+ 115/80Cash OutReverse Tabata Bird Dog Alternate limbs each round Read More...

11.20.18

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 CariocaBench Press (15 minutes for 5x5)5@60% 5@65% 5@70% 5@75% 5@80%Warm Up *Jumps (No Measure)100m Run 5 Box Jumps 5 Abmat Situps 100m Run Rest 3-4 minutes. Start WODClockwork (AMRAP - Rounds and Reps)AMRAP in 18 minutes 400m Run 12 Box Jumps 24/20 21 Abmat Situps *run counts as 4 reps Read More...

11.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardBear Warmup (No Measure)3 minute Row 3 Rounds 3 Bear ComplexesBack Squat (15 minutes for 5x5)5@55% 5@60% 5@65% 5@70% 5@75%Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsCash OutGymnastic Bodies Hamstring Restore Read More...

11.17.18

CrossFit Texarkana - CrossFitView Public Whiteboard Read More...

11.16.18

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 *Jumps (No Measure)3 Rounds 5 KB Deadlifts + 5 KB Russian Swings 8 Cossack Squats 6 Spiderman and reach 4 WalkoutsRight Hook (Time)4 Rounds 25 Kettlebell Swings 53/35 25 Abmat Situps 250m Row 25 Abmat Situps Rx+ 70/53 Read More...

11.15.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm-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 (15 minutes for 5x5)5@60% 5@65% 5@70% 5@75% 5@80%Rough Road (AMRAP - Rounds and Reps)AMRAP in 7 minutes 7/5 Calorie Bike 1-2-3-4-5-6-etc Wallballs 20/14 Read More...

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...