Category Archives: WOD

21 Nov

11.22.19

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Easy Row Medicine Ball Deadlifts Box Step-ups Moderate Row Squat to Medicine Ball Lateral Box Step-Overs Faster Row Medicine Ball Thrusters Box Jump with Step Down *All Performed To Lowest Box Setting Single Dumbbell Warmup Each Side With Lighter Weight: 5 Romanian Deadlifts 5 Russian Dumbbell Swings 5 Waiter Squats 5 Strict Press & Reach 5 Front Rack Reverse Lunges Primer 4 Wallballs 4 Single Arm Dumbbell Snatches 4 Box Jumps 4 Single Arm Dumbbell Clean and Jerks 4 Calorie RowSingled Out (AMRAP - Reps)3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Single Arm Dumbbell Snatches (50/35) 1 Read More...
20 Nov

11.21.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceOld Macdonald (Time)5 Rounds: 100 Meter Plate Bear Hug Carry 35/25 30 AbMat Sit-ups 10 Plate Ground to Overhead 35/25 Rx+ 45/35Cash OutCalf Foam Roll: 1-2 Minutes Each Side Quad Foam Roll: 1-2 Minutes Each Side Lats Foam Roll: 1-2 Minutes Each Side Read More...
19 Nov

11.20.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Single Unders PVC Pass Throughs PVC Straight Leg Swings (15 Seconds Each Side) Quick Single Unders PVC Lat Stretch PVC Overhead Squats Higher Single Unders Narrower PVC Pass Throughs Narrower PVC Overhead Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsOverhead Squat (15 minutes to Build to a Heavy Pausing Single )3 count pause at the bottomWarm-upPrimer 5 Overhead Squats 10 Double Unders 5 Deadlifts 10 Double UndersDouble Jointed (AMRAP - Rounds and Reps)AMRAP 16: 15 Overhead Squats 65/45 40 Read More...
18 Nov

11.19.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up400 Meter Easy Run 30 Seconds Easy Bike Easy Row Active Spidermans Moderate Bike Moderate Row Mountain Climbers Faster Bike Faster Row Burpees Primer 100 Meter Row 100 Meter Run 5 BurpeesSea Horse (Time)3 Rounds 800 Meter Row 400 Meter Run 20 BurpeesCash Out4 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second Ring Support Hold* *Chest on Rings Read More...
17 Nov

11.18.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Active Samson Slow Air Squats Active Spidermans Cossack Squats Push-up to Down Dog Banded Air Squats (Band Above Knee) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats MOBILITY (10:00 - 12:00) Front Rack Stretch - 1 Minute Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps. Squat Hold Read More...
16 Nov

11.17.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarmup (Monostructural) (No Measure)4 Rounds @ Moderate Pace 10 Calorie Bike/Row Alternate Ergs Each Round 100-200-300-400m JogPullup Strength (No Measure)On a running clock... Max Effort L-Sit Straight Into... EMOM for 6:00 2-4 Strict Pullups Straight Into Max Effort L-Sit Modify with ring rows at the most difficult angle possible. Choose difficulty over reps today. Modifications will be explained for L-Sits. Rx+ Strict C2B's/WeightedBarbell Cycling (Time)For Time: 5 Snatches (75/55) 4 Snatches (95/65) 3 Snatches (115/75) 2 Snatches (135/95) 1 Snatch (155/105) Rest 3:00 5 Cleans (135/95) 4 Cleans (155/105) 3 Cleans (185/125) 2 Cleans (205/145) 1 Clean Read More...
14 Nov

11.15.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up30 Seconds Push-up to Down Dog Front Plank Active Samson + Air Squat Spiderman + Hamstring Stretch Alternating Bird Dogs Active Samson + Air Squat Inchworm to Push-up Shoulder Taps Active Samson + Air Squat Barbell Warmup 5 Good Mornings 5 Back Sqauts 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsPower Clean (Build to a heavy complex)1 hang power clean + 1 power clean This complex is designed to be completed without pausing on the ground or dropping the barWarm-upPrimer 1 Round 5 Hang Power Cleans 5 Push-ups 5 Read More...
13 Nov

11.14.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice Primer 1 Round 10 Double Unders 10 AbMat Sit-ups 1 Rope ClimbClimbing Annie (Time)10-20-30-40-50: Double Unders AbMat Sit-ups After Each Set: Rope Climbs (1-2-3-4-5)Climbing Annie Scaling Substitutes (Time)Single Unders (75-60-45-30-15) Or Double Under Practice (1:30-1:15-1:00-:45-:30) Reduce Reps 2:1 Seated Rope Pulls 1:1 Half Rope Climbs 5:1: Pull-ups Read More...
12 Nov

11.13.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up1 Minute Easy Bike Glute Bridges Lateral Box Step-ups (30s Each Leg) 40 Seconds Moderate Bike Single Leg Glute Bridges (20s Each Leg) Box Facing Step-ups 30 Seconds Faster Bike Glute Bridge Walkouts Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Sqauts 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsBack Squat (15 minutes to Build to a heavy 2)1 Pause Back Squat (3 count hold at bottom) + 1 Back SquatWarm-upPrimer 1 Round 6 Slamballs 5 Calorie Row 4 Single Dumbbell Box Step-ups (2 Each Side)Step Aerobics Read More...
11 Nov

11.12.19

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upHigh Knee Karaoke Over the Hurdle Knee Pulls Cradle Stretch Samson Lunge & Twist (Over Front Leg) Soldier Kicks High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet 10 Shuttle Jogs With Lighter Weight: 6 Alternating Dumbbell Power Snatches 6 Alternating Dumbbell Muscle Snatches With Workout Weight: 4 Alternating Dumbbell Power Snatches 4 Alternating Dumbbell Muscle Snatches Primer 1 Round 4 Alternating Dumbbell Snatches (50/35) 4 Lateral Burpees Over Dumbbell 4 x 30 feet Shuttle RunPiggy Back (Time)Teams of 2 12 Rounds Read More...
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