Category Archives: WOD

8.19.19

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 UnderBear Warmup (No Measure) Then 3 Rounds 3xPower Clean + Front Squat + Press + Back Squat + PressBack Squat (6x5 based off 90% of 1RM)5@40% 5@50% 5@60% 5@65% 5@75% 5+@85%Dirty Water (Time)For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row Read More...

8.18.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up (No Measure)0:30 on/0:30 off x 3 Row Sprawl to Lateral Hop Banded Russian KB Swings (35/26) 0:20 on/0:20 off x 3 Bike Plank Hold Step Back Lunges 0:10 on/0:10 off x 3 Shuttle Sprints Air Squats Banded American KB Swings (35/26)Stamina Squatting Week 3 (Weight)14:00 EMOM 1) 3 Front Squats 2) 6 Back Squats All done @ 66% 1RM Front SquatPlyo Box Bitch Slapper (Weight)Every 1:30 x 7 Rounds 7-6-5-4-3-2-1 Power Cleans (Building in Weight) 1-2-3-4-5-6-7 Box Jump Overs (30/24) Score heaviest weight.Gimme All Your Lovin (Time)2400m Bike Buy-In Straight Into 7:00 AMRAP Burpee Pull-Ups Straight Read More...

Barbell

CrossFit Texarkana - Border City Barbell ClubWarm up: Row 30 seconds on 30 seconds off 5 rds increasing intensity. Group warm-up grab a slamballView Public WhiteboardBarbell Warm upBurgner with PVC Barbell warm upSnatch Complex #1EMOMx 8 Pause snatch pull (from above knee) + Hang Snatch from above knee.Snatch EMOMEMOM X 12 One perfect snatch @ 75% of 1 rmSnatch BalanceWork up to a heavy 3,3,2,2,1,1Jerk DrillsJerk Balance from behind the neck Tall JerkJerk from RackBuild to a heavy 3,3,2,2,1,1 Read More...

Carry my Cindy

CrossFit Texarkana - CrossFitPartner WOD 25 min amrap 200m barbell carry 135/95/115 6 rds of Cindy alt MOVEMENTSView Public Whiteboard Read More...

Carry my Cindy

CrossFit Texarkana - CrossFit Saturday openPartner WOD 25 min amrap 200m barbell carry 135/95/115 6 rds of Cindy alt MOVEMENTSView Public Whiteboard Read More...

8.16.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up Row (No Measure)Discuss Row Technique EMOMX5 5-Pull Start + 5 Paced Pulls 10 minutes of pacing s/mCrossFit Warm Up * mat trips (No Measure)2 minute Cardio Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Gymnastics Bear Crawl Over UnderWarm-upPrimer @ a light weight 4 Dumbbell Hang Clean and Jerks (Each Arm) 4 Calorie Row 4 Lateral Barbell Burpees 4 Deadlifts Then build to WOD weightHangnail Scaled (AMRAP - Rounds and Reps)AMRAP 16: 30 Dumbbell or KB Hang Clean and Jerks 35/25 18/12 Calorie Row 20 Burpees 15 Deadlifts 135/95Hangnail (AMRAP - Rounds Read More...

8.15.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceHustle & Flow (AMRAP - Rounds and Reps)On the 10:00 for 3 Rounds 200 Meter Run 15 Toes to Bar 200 Meter Weighted Run (50/35) 15 Wallballs (20/14) 200 Meter Run Athletes use any object of their choosing for the weighted run: ruck bag, dumbell, bumper plate, etc. Score slowest Round Looking for athletes to get 3-5 minutes of Rest Read More...

8.14.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 30 seconds Jump Rope 3 Walkouts 4 Oil Pumper + Warrior Reach 5 KB DLs 7 Russian KB SwingsWarm-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 SquatsPower Clean (15 minutes to build to a heavy 3-position PC)IHOP (AMRAP - Rounds and Reps)AMRAP in 15 minutes 60 Double Unders 24/19 Calorie Row 15 Power Cleans 95/65Cash Out10 Tempo Overhead KB Lunges (3 count down, Read More...

8.13.19

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 WarriorWarm 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 SquatsGymnastics8x8 Dips Build to a heavy Read More...

8.12.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)2 Rounds 30 Seconds at each movement Medball Front Squats Shuttle Run Samson Situps Shuttle Run Spider-Man and Reach Medball Cleans Shuttle Run WalkoutsWarm-upPrimer 2 Rounds: 1@light weight, 1@wod weight 100 Meter Run 8 Dumbbell Power Snatches 6 Single Dumbbell Squats👊 Hit & Run 🏃‍♀️ (Time)3 Rounds 400m Run 12 Alternating Dumbbell Power Snatches 21 Dumbbell Goblet Squats Rx 35/25 Rx+ 50/35Cash Out3 sets 20s Couch Stretch each side 8 Bird Dog With Knee To Elbow each side Read More...