Category Archives: WOD

16 Jun

6.17.18

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Bike (No Measure)30 second Bike 3 Oil Pumpers & Warrior Reach 3 Walkouts 30 second Bike 6 Samson Lunges 6 Romanian Deadlifts 30 second Bike 9 Counter Balance Squats with Plate 9 Plate Presses 30 second Bike 5 Hang Muscle Cleans 5 Front SquatsFront Squat (3x8)2 Warm-up Sets if needed 70, 75, 75%Escape From Wonderland Scaled (Time)3 Rounds: 150 Single Unders 50 Air Squats 18/12 Calorie Row *18min CapEscape From Wonderland (Time)3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row *18min CapCash OutTabata Russian Twists Read More...
15 Jun

6.16.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds 10/7 Calorie Bike 10 Banded DB Snatches (Light) 10 Slam Ball Situps 10 Rotational Slam Ball Throws (R&L)Seated Double DB Box Jumps (Distance)5 Sets x 5 Reps (20/15) Seated on a medball. Score talkest set of jumps. Rx+ 35/25Kettlebell Wall BallsEMOM x 10:00 6 Kettlebell Wall Balls Brand new movement. Choose weight wisely.Push JerkWork up to a heavy triple.Horizontal Barbara (Time)Teams of 2 4 RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 60/42 Calorie Row Partition the reps as desired. Unlike the original Barbara there is Read More...
14 Jun

Barbell

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WOD
CrossFit Texarkana - Border City Barbell ClubView Public Whiteboard Read More...
14 Jun

Open Gym

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardHogan’s Heroes (AMRAP - Rounds and Reps)Teams of 2 7:00 AMRAP 9 Calorie Row 6 Lateral Hops Over Erg (per side) 3 Strict Pullups 3:30 Rest 7:00 AMRAP 9 DB Swings (50/35) 6 Calorie Bike 3 DB Clean & Jerk per arm 3:30 Rest 7:00 AMRAP 9 Wall Balls (20/14) 6 DB Goblet Squats (50/35) 3 Deadlifts (275/190) Partners Alternate Rounds Rx+ 70/50 DB, 315/220 Deadlifts Read More...
13 Jun

6.14.19

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CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 30 seconds Row 3 Walkouts 4 Oil Pumper + Warrior Reach 5 Samson Lunges each leg 6 Kip SwingsWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksDeadlift (3x8)8@65% 8@70% 8@75%Team Rush Hour (AMRAP - Rounds and Reps)Teams of 2 3 Rounds AMRAP in 3 minutes 10/7 Calorie Bike 8 Burpees 6 Dumbbell Power Snatches Rest 3 minutes Scale: 35/20 Rx: 50/35 Rx+ 70/50 *partners will alternate movements. teams will start each AMRAP where Read More...
12 Jun

6.13.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choicePartner Pharmacy (AMRAP - Rounds and Reps)AMRAP in 25 minutes 100' Walking Lunge: together 60 AbMat Sit-ups: split as desired 40 Power Cleans 95/65: alternate every 5 reps Rx+ 135/95 *every 5ft=1 RepCash OutROMWOD Read More...
11 Jun

6.12.19

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardHinshaw Warm-up (No Measure)200m Walk 200m Jog 10 Front to Back Leg Swings each side 10 Side to Side Leg Swings each side 10 Clockwise Ankle Rotations 10 Counterclockwise Ankle Rotations 20s Calf Stretch on Wall Mat Trips High Knee Karaoke Walkovers Knee Pulls Walking Pigeon Woodpecker Samson Samson with Twist Bunny Hops High Knees Butt Kickers Straight Leg Bounds Stutter Step Side Shuffle x4 Side Step Jumping Jacks x2Warm-up *Barbell 3s (No Measure)3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsChest Hair Functional Fitness (Time)21 Read More...
10 Jun

6.11.19

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WOD
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 Quality Step-ups each side 5 Kipping Pullups 10 Pushups 15 Air SquatsShoulder Press (3x8)8@65% 8@70% 8@75%A Good Life (Time)3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps 24/20 Read More...
09 Jun

6.10.19

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2 minute cardio 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 dipBack Squat (3x8)8@65% 8@70% 8@75%High Heels (AMRAP - Read More...
08 Jun

6.9.19

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)3 x 3:00 AMRAP 10 PVC Pass Thrus 0:20 PVC OHS Hold 10 Double DB Power Clean & Jerk Rest 1:00 *Increase DB weight each round.Twisting SquatsFrom a seated cross-legged position, stand up and do a 360 degree turn in the direction of your lead foot. This will put the opposite foot in front. From there squat & return to a seated position, then go in reverse. Practice this for 10:00.Tripod Kick-Outs5 Sets 0:15 Tripod Hold Then kick out to... 0:30 Read More...
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