Category Archives: WOD

6.21.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODCrossFit Warm Up * mat trips (No Measure)2 Minute Row/Run/Bike/Ski Spiderman Samson Inchworms Soldier Kicks Over-Under High Knee Butt Kickers CariocaDeadlift (4x5@77.5%)Based off 93% of 1RM 2@65% 2@72.5% 4x5@77.5%Nutrition Challenge Baseline (Time)10-9-8-7-6-5-4-3-2-1 Air Squats Abmat Situps Pushups Read More...

6.20.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceMetcon (Time)For Time In Teams of 3 Calorie Bike Box Step-Overs 24/20 Power Cleans 115/80 Straight Leg L-Ups Push Jerk 115/80 Box Step-Overs 24/20 Calorie Bike Box Step-Overs 24/20 Power Cleans 95/65 Straight Leg L-Ups Push Jerk 95/65 Box Step-Overs 24/20 Calorie Bike Males: 60 Reps of each Females: 40 Reps of each Rx+ Box Jump Overs, 135/95 rd1, 115/80 rd2, T2B 30min Cap Read More...

6.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)50 Single Unders 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)30 Double Unders 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 5 Pullups 10 Pushups 15 Air SquatsShoulder Press (4x5@77.5%)Based off 93% of 1RM 2@65% 2@72.5% 4x5@77.5%6.19.18 Functional Fitness (Time)2 Rounds 50-40-30-20-10 Single Unders 5-4-3-2-1 Strict Ring Rows 50-40-30-20-10 Single Unders 5-4-3-2-1 Pushups Rx+ Strict Ring Rows with feet Read More...

6.18.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Barbell 3s (No Measure)2 Minute Row/run/bike/jump 3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsBack Squat (4x5@77.5%)Based off 93% of 1RM 2@65% 2@72.5% 4x5@77.5%Back Squat (4x5@77.5%)Based off 93% of 1RM 2@65% 2@72.5% 4x5@77.5%Back Squat (4x5@77.5%)Based off 93% of 1RM 2@65% 2@72.5% 4x5@77.5%Snatch (EMOMx15)3-Position Snatch EMOMX5 (not to exceed 60%) Power Snatch + Overhead Squat EMOMX5 (not to exceed 70%) Squat Snatch EMOMX5 (work technique or get heavy, do your best not to miss)Cash Out4 sets 15 Slow Banded Read More...

6.15.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceDeadlift (6x5@70%)Based off 93% of 1RM6.15.18 Functional Fitness (AMRAP - Reps)5 Minute AMRAP 15-12-9 Kettlebell Swings 35/25 Front Squats 75/55 Cal Row Rest 5 minutes 5 Minute AMRAP 15-12-9 Kettlebell Swings 35/25 Front Squats 45/35 Cal Row6.15.18 High Performance (AMRAP - Reps)5 Minute AMRAP 15-12-9 Kettlebell Swings 53/35 Front Squats 95/65 Cal Row Rest 5 minutes 5 Minute AMRAP 15-12-9 Kettlebell Swings 53/35 Front Squats 75/55 Cal Row6.15.18 Competitor (AMRAP - Reps)5 Minute AMRAP 15-12-9 Kettlebell Swings 70/53 Front Squats 135/95 Cal Row Rest 5 minutes 5 Minute AMRAP 15-12-9 Kettlebell Swings 70/53 Front Squats 115/80 Cal Row Read More...

6.14.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODCrossFit Warm Up * mat trips (No Measure)2 Minute Row/Run/Bike/Ski Spiderman Samson Inchworms Soldier Kicks Over-Under High Knee Butt Kickers Carioca6.14.18 (Time)For Time 75 Burpee Box Jumps 24/20 7 minute time cap Add remaining reps to timeNew SectionRUNNING PROGRAM No Rest between sets! 4 sets 200 meter Run 5-6 RPE 200 meter Jog 3-4 RPE 4 sets 200 meter Run 6-7 RPE 200 meter Jog 4-5 RPE *Absolutely No Walking! If at any point you are walking, your Run is too fast Read More...

6.13.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 min light bike 2 Rounds 3 Spiderman and Reaches each side 5 Strict Pullups 3 Hand Walk-Outs with pushup 5 Pause Wall Squats Then 2 Rounds 5 Pullups 10 Pushups 15 Air SquatsWarm-up *Barbell 3s (No Measure)Then 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back Squats6.13.18 Functional Fitness (Time)3 Rounds 21/15 Cal Row 10 Hang Clean and Jerks 45/35 25 Wallballs 14/10, 9’/8’ 10 Hang Clean and Jerks 45/356.13.18 High Performance (Time)3 Rounds 30/21 Cal Row 10 Hang Read More...

6.12.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up2 Minute CardioBurgener 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 dipShoulder Press (6x5@70%)Based off 93% of 1RM6.12.18 Functional Fitness (AMRAP - Reps)10 Minute AMRAP Max Shoulder Taps in Plank position Every 2 minutes starting at 0:00 12 Knee-UPs 2 Hang Power Snatches 45/35 Only score Shoulder Read More...

6.11.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Russian KB Swings 6 Situps 4 Samson LungesWarm-up *Barbell 3s (No Measure)Then 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsBack Squat (6x5@70%)Based off 93% of 1RM6.11.18 Functional Fitness & High Performance (Time)3 Rounds 100 ft Walking Lunge 15 Deadlifts 95/65 100 meter Run Rest 1 Minute Rx+ 135/956.11.18 Competitor (Time)3 Rounds 100 ft Walking Lunges 15 Deadlifts 185/135 15/12 Cal Bike Rest 1 MinuteCash Out3 Rounds 8 Read More...

6.9.18

CrossFit Texarkana - CrossFitView Public WhiteboardNew SectionRUNNING PROGRAM 400 meter @4-5 RPE Rest 4 minutes 200 meter @5-6 RPE Rest 2 minutes 200 meter @6-7 RPE Rest 8 minutes 800 meter max race effort Read More...