Category: WOD

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Coach’s Choice

Buy Low, Sell High (3 Rounds for reps)

AMRAP 5:

Buy-In: 150 Double Unders

15 Lateral Barbell Burpees

15 Overhead Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

10 Lateral Barbell Burpees

10 Overhead Squats (115/85)

Rest 5 Minutes

AMRAP 5:

Buy-In: 50 Double Unders

5 Lateral Barbell Burpees

5 Overhead Squats (135/95)

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Jumper Cables (AMRAP – Rounds and Reps)

AMRAP 18:

15/12 Calorie Assault Bike

12 Power Cleans (135/95)

9 Box Jump Overs (30″/24″)

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

0:30 Hollow Hold

0:30 Air Squat (Arms Overhead)

0:30 Active Samson

0:30 PVC Overhead Squats

With Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

2 Rounds:

0:20 Hollow Hold on Bar

10 Scap Pull-ups

1-3 Strict Pull-ups https://youtu.be/ORkwXCf7fko

Hang Power Snatch

On the Minute x 8

2 Hang Power Snatches

(May increase weight each round)

No Air (AMRAP – Rounds and Reps)

AMRAP 15:

30 Air Squats

20 Hang Power Snatches (75/55)

10 Strict Pull-ups

Cashout (No Measure)

Tabata Handstand Hold

CrossFit Texarkana – CrossFit

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Thanksgiving With The Girls (Time)

For Time:

“Angie’s” House

20 Pullups

20 Pushups

20 Situps

20 Squats

“Helen’s” House

400m Run

21 Kettlebell Swings (53/35)

12 Pullups

“Fran’s” House

15 Thrusters (95/65)

“Nancy’s” House

400m Run

15 Overhead Squats (95/65)

“Grace/Isabel’s” House

20 Ground To Overheads (95/65)

“Kelly’s” House

400m Run

30 Box Jumps (24″/20″)

30 Wall Balls (20/14)

CrossFit Texarkana – Border City Barbell Club

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Barbell Warm up

Roll out

Mat trips

Jog up and back 1:30

60 seconds 90/90 breathing with feet on box.

:30 Glute bridges .

:30 dead bugs .

:30 seconds birddog.

:30 seconds wrist stretch

Bear crawl

Crab Crawl

Sampson Stretch

Knee Pull

Ankel Pull

High Knees

Butt Kickers

Barbell Warmup

5 RDL

5 Hang Muscle Clean

5 Elbow Rotations

5 Overhead Press

5 Front Squats

Jerk Drills

Bar and hand placement.

Jerk Dip (depth)

Power Jerk foot position.

Jerk Overhead position.

Jerk Complex

2 Overhead Press

2 Push Press

2 Power Jerks

X4 climbing

Clean and Jerk

1 Clean Pull

1 Tall Clean

1 Push Jerk

X 3 Climbing

Into

1 Pause Hang Power Clean

1 Clean+ Power Jerk

X 4 Climbing

Into

Find a Heavy Clean and Power Jerk

CrossFit Texarkana – CrossFit

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So Fresh, So Clean (AMRAP – Reps)

Teams of 2

30:00 AMRAP

You Go, I Go…

20/15 Calorie Row

(Non rowing partner holds a plate overhead (45/35))

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135/95)

(Non lifting partner holds a hollow elbow plank).

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Side Effects (Time)

For Time

5 Rounds :

5 Deadlifts (245/165)

20 Double Dumbbell 1-Arm Push Press (50/35)

20/15 Calorie Assault Bike

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Forecast (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Snatches (75/55)

21 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

15 Power Snatches (95/65)

15 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4

15/9 Calorie Row

9 Power Snatches (115/85)

9 Bar Facing Burpees

CrossFit Texarkana – CrossFit

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Warm up (No Measure)

2 Rounds:

1:00 Single Unders

1:00 Down Dog

1:00 Side Plank (0:30 each side)

2 Rounds:

5 KB Deadlifts

5 KB Goblet Squats

5 KB Swings

*Double Under practice and Kettlebell instructions

Head Spin (Time)

For Time:

100-80-60-40-20

Double Unders

50-40-30-20-10

Russian Kettlebell Swings

Alternate between Double Under and Kettlebells

After Each Round:

100m Single Kettlebell Farmers Carry (50/35)

CrossFit Texarkana – CrossFit

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Warm up (No Measure)

1:00 Easy Row

0:30 Active Samson

0:30 Air Squats to Medicine Ball

1:00 Moderate Row

0:30 Active Spiderman

0:30 Medicine Slam Ball

1:00 Fast Row

0:30 Push Up to Down Dog

0:30 Leg Lifts over Medicine Ball

With Medicine Ball:

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Chasing Waterfalls (Time)

For Time

4 Rounds:

30/24 Calorie Row

30 Wallballs (20/14)

30 AbMat Sit-ups