Category Archives: WOD

9.19.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up3 Minutes: Buddy 1: 1:30 Banded Lat Stretch (45 Each Side) Click Here Buddy 2: 1:30 Active Divebombers Click Here Switch Stations at the 1:30 Mark 3 Minutes: Buddy 1: AbMat Sit-ups Buddy 2: 100 Meter Run Switch Stations When Buddy is Back From Run 3 Minutes: Buddy 1: Hollow Hold Click Here Buddy 2: 20 Lateral Line Hops Switch Stations When Buddy is Done With HopsWeighted Pull-Up (8 minutes to build to a heavy 1)Sleeping Bag (Time)4 Rounds: 15 Strict Ring Rows 200 Meter Run 30 AbMat Read More...

9.18.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Row 3 Spiderman and Reaches each side 5 Scap Pull 4 Oil Pumper + Warrior Squat 3 Hand Walk-Outs with pushup Then 30s Row 5 Kip Swings 5 Pushups with a 3 count Plank hold 5 Reverse Lunges each side 5 Kipping Pullups 10 Pushups 15 Air SquatsWarmup DT (No Measure) Then 2 Rounds -12 Deadlifts -9 Hang Power Cleans -6 Push JerksBench Press (15 minutes to build to a heavy Read More...

9.17.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceInner Circle (Time)1k Row 125 Double Unders 2k Bike 125 Double Unders 1k Row Scale with 1:1 Single Unders or 2 Minutes DU PracticeCash OutIn a 5 Minute Window: 20 Strict Handstand Push-ups (DB Strict Presses) 40 Dumbbell Power Snatches (50/35) In Time Remaining: Max Strict Handstand Push-ups Read More...

9.16.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up200m Run Knee to Chest Straight Leg Kicks Samson Spidermans 10 Slow Air Squats 10 Box Step-ups (Facing Box) 5 Lateral Box Step-ups (Right) 5 Lateral Box Step-ups (Left) Side Shuffle (Right) Side Shuffle (Left) Bear Crawl High Knees Butt Kickers Skip For Height Skip For Distance 200m RunWarm-up *Barbell 3s (No Measure)1 Round 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsWarm-upPrimer 2 Rounds 100m Run 5 Burpee Box Jumps 5 Thrusters (start with the barbell and work up to WOD weight)Master Splinter (Time)3 Rounds: 400 Meter Run 12 Read More...

9.15.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)0:30 Medball Plank Hold (Forwards & Backwards) 1 Round Banded Delt Hell 0:30 Medball Plank Hold (Side to Side) 1 Round Banded Delt Hell 0:30 Medball Plank Hold (Stir the Pot) 1 Round Banded Delt HellWeighted Pullups10-8-6-4-2 Increase weight each set. You may use bands for the sets with higher reps.Barbell Hack SquatsWork to a heavy set of 5. Hack is not a typo. This is a brand new movement. Lets have fun with this one!Bigger & Better Than Ever Read More...

9.14.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)10:00 EMOM 1) 5 Calorie Row 2) 5 Banded Pass Thrus + 5 Banded Pull Aparts (Palms Down) + 5 Banded Pull Aparts (Palms Down)Snatch Complex3 Muscle Snatch + 3 Tall Snatch (Full or Power) x 5 Working SetsHalting Snatch Deadlift10 Sets x 1 Rep Pull For 10 Seconds to Power Position, Pause 3 Seconds, Then Lower to the Grpund at Normal Tempo. Target Percentage is 90% 1RM Snatch.Rack JerkPause For 2 Seconds in the Read More...

9.13.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up1 Minute Sit-ups Single Leg Glute Bridges (30s Each Side) Active Divebombers 45 Seconds Hollow Hold Glute Bridges Active Samson 30 Seconds Superman Hold Side Plank (30s Each Side) Push-up to Down DogWarm-up *Barbell 3s (No Measure)1 Round 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 DeadliftsWarm-upPrimer 1 Round 5 Toes to Bar 5 Deadlifts (Lighter Weight) 5 Burpees Build to Workout Weight 1 Round 3 Toes to Bar 3 Deadlifts (Workout Weight) 3 BurpeesTummy Time (Time)15-12-9-12-15: Toes to Bar Deadlifts 185/135 Lateral Barbell BurpeesTummy Time Scaled (Time)15-12-9-12-15: L-Ups Deadlifts 135/95 BurpeesCash Outcandlesticks goblet squat holds Read More...

9.12.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 minute Cardio Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Gymnastics Bear Crawl Over UnderRush More (AMRAP - Rounds)In Teams of 3 AMRAP 25: Buy-In: 800 Meter Run 50 Mountain Climbers 100 Meter Weighted Run (50/35) 200 Meter Run At 3,2,1, Go, all athletes will start the buy-in. The first teammate back from the run will begin the mountain climbers. Movements to be done in waterfall style. Read More...

9.11.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceAlways Remembered (Time)Teams of 2 one athlete works at a time: For time: 2001 meter row buy in 4 rounds 9 rope climbs 11 bear complexes 135/95 2977 meter row cash out 2001 year 4 number of planes 9 month 11 day 2977 lives lost that day Scale appropriately Rx+ 155/105 Read More...

9.10.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upAMRAP 7: 15 Plate Hops 25' Plate Overhead Walking Lunge (Out) 5 Burpees to Plate 25' Plate Overhead Walking Lunge (Back) Then 10 Kettlebell Swing (Light Weight) 200 Meter Run 10 Double Unders Build to Workout Weight 5 Kettlebell Swing (Workout Weight) 100 Meter Run 10 Double UndersRoad Trip (Time)5 Rounds: 15 Kettlebell Swing 53/35 400 Meter Run 60 Single Unders or 1 minute DU Practice Rx+ 70/53, 40 DUs *25 min Cap Read More...