Category Archives: WOD

17 Aug

8.18.17

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choice8.18.17 Functional Fitness (Time)20 Situps 9 Ring Rows 9 Knee Ups 15 Situps 6 Ring Rows 6 Knee Ups 10 Situps 3 Ring Rows 3 Knee Ups8.18.17 High Performance (Time)30 Situps 6 Pullups 6 Knees-2-Elbows 20 Situps 4 Pullups 4 Knee-2-Elbows 10 Situps 2 pullups 2 Knee-2-Elbows8.18.17 (Time)30 Abmat Situps 3 Rope Climbs 20 Abmat Situps 2 Rope Climbs 10 Abmat Situps 1 Rope ClimbCash Out10 minutes of Recovery on Bike, Ski, Row, Run Read More...
16 Aug

8.17.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *ROMWOD (No Measure)ROMWOD 3 Rounds 10 Barbell Single leg RDLs 10 Front Squats 5 Broad JumpsSumo Deadlift (5@50%, 3@60%, 1@70%, AMRAP@75%)Based off 90% of 1RM Goal is more than 10 Recalculate working maxWork A Weakness EMOM (No Measure)With Remaining Class Time Even: Weakness 1 Odd: Weakness 2 Read More...
15 Aug

8.16.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2min Light Bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with Pushups 5 Pause Wall Squats Then 2 Rounds of Cindy 5 Pullups 10 Pushups 15 Air SquatsBench Press (5@50%, 3@60%, 1@70%, AMRAP@75%)Based off 90% of 1RM Goal is more than 10 Recalculate working max8.16.17 Functional Fitness (Time)Buy-In: 600m Run 3 Rounds 50 Single Unders 30 Alternating Kettle Bell Snatches 35/25 (R1, L2, etc) 10 Hand Walk-Outs with a pushup8.16.17 High Performance & Competitor (Time)Buy-In: 800m Run 3 Rounds 60 Read More...
14 Aug

8.15.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up2 minutes light Row 2 Rounds 7 Situps 14 Toe Touches 1 minute medium row 2 Rounds 10 Slow Air Squats 10 Supermans 10second All Out Row (take note of rate)Aerobic Capacity 8.15.17 (Distance)3 person team 3 rounds each 10 Jump Tucks 15 Plate Jumps 10# 20 seconds max meter Row (no more than 2 secs slower than your warmup row) *5 Burpee Penalty Athletes will alternate each minute Minute 1: Athlete A Minute 2: Athlete B...etc Score total meters Read More...
13 Aug

8.14.17

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Medball toss for height (light) 6 Squat Jumps 4 KB SnatchesWarm-up *Clean/Deads (No Measure)300m Row Then 3 Rounds with a Barbell 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back Squats*only 1 round todayFront Squat (5@50%, 3@60%, 1@70%, AMRAP@75%)Based off 90% of 1RM Goal is more than 10 Recalculate working max8.14.17 Functional Fitness (AMRAP - Reps)7 minute AMRAP Max Clean and Jerks 95/65 Every minute on the Read More...
10 Aug

8.11.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarmup Spealler (No Measure)Lot trips SpeallerBoat Race Functional Fitness & High Performance (Time)3 Rounds 300m Row 200m Run Rest 3 minutes Rx+ 500m Row, 200m Run 25min CapBoat Race Competitor (Time)3 Rounds 500m Row 400m Run Rest 3 minutes 25min CapCash Out3 Rounds 6 Hip Taps Max Strict Pullups Read More...
09 Aug

8.10.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choiceDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsDiane Scaled (Time)21 Deadlifts 135/95 21 Pushups 15 Deadlifts 135/95 21 Pushups 9 Deadlifts 135/95 21 PushupsCash Out50/35 Cal Bike Read More...
08 Aug

8.9.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2min Light Bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with Pushups 5 Pause Wall Squats Then 2 Rounds of Cindy 5 Pullups 10 Pushups 15 Air SquatsBench Press (5@55%, 5@62.5%, 3x10@67.5%)Assault Bike for Calories (AMRAP - Reps)Max calories in 2 minutesRest 5 minutes and begin the Next Metcon8.9.17 Functional Fitness (AMRAP - Reps)10 minute Alternating EMOM Even: 15 KB Swings 25/18 Odd: As many Knee-Ups as possible in 40 seconds Score Knee-Ups8.9.17 High Performance Read More...
07 Aug

8.8.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)300m Row Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 Wallballs (light) 6 Box Jumps (no bounding) 4 Pushups 2 Ring RowsFront Squat (5@55%, 5@62.5%, 3x10@67.5%)Percentages based off 90% of 1RM8.8.17 Functional Fitness (AMRAP - Rounds and Reps)7 minute AMRAP 1 Power Clean 95/65 60 Single Unders 2 Power Cleans 95/65 60 Single Unders 3 Power Cleans 95/65 60 Single Read More...
06 Aug

8.7.17

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)300m Row Burpee broad jump 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 backAerobic Capacity 8.7.17 (AMRAP - Reps)6 Rounds 15 seconds of Toe Touches 45 seconds of Air Squats 15 seconds Russian Twists (no weight, R1, L2, etc) 45 seconds of Air SquatsNO STOPPING!! Squats do not count toward score. 400m Run penaltyCash OutTabata Row until 1km is accumulated Read More...
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