Category Archives: WOD

10.18.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD8 minute Warmup (No Measure)For 8 Minutes 30 seconds Jump Rope 10 PVC Pass Throughs 8 Russian KB Swings 6 KB PressesWarm-up3 Rounds with Empty Barbell 3 Strict Presses 3 Pause Push Presses 3 Push JerksSplit Jerk (1 Rep Max)2x3@45% focus on position 2x2@55% 2@65% 1@75% Gradually add weight based off feel until a 1RM is found Read More...

10.17.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceSurf & Turf (Time)70/50 Calorie Row 50 Abmat Situps 30 Ball Slams 20/12 50 Abmat Situps 70/50 Calorie RowCash OutTabata Alternate movements Plank Pushups Read More...

10.16.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row/Run/Bike/Ski Spiderman Samson Inchworms Soldier Kicks Over-Under High Knee Butt Kickers CariocaWarm Up *Snatch (No Measure)3 Lot Trips Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorBurgener 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 Read More...

10.15.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 minute cardio 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 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Athletes get 3 attempts at each movements for Read More...

10.12.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)500m Row Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorBurgener 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 dipWarm-up *Barbell 3s (No Measure)Then 3 Bent Over Read More...

10.11.18

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 CariocaWarm-upWarmup to WOD weight10.11.18 (AMRAP - Reps)In Teams of 3 AMRAP in 12 minutes Partners continually rotate movements 8/5 Calorie Bike 5 Deadlifts Rest Scale: 75% of 1 Rep Max Rx: 225/155 Rx+ 315/225 Read More...

10.10.18

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 7 Minutes 5 Calorie Row 10 Air Squats 8 KB Deadlifts 6 KB PressesLong Gone (AMRAP - Reps)5 Rounds 1 minute max Wallballs 20/14, 10’/9’ 1 minute max Alternating dumbbell snatches 50/35 1 minute max calorie row 1 minute restCash OutTabata Plank Read More...

10.9.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds 250m Row 10 Situps 8 Cossack Squats 6 Spiderman and reach 4 WalkoutsFront Squat (1 Rep Max )5@45% 3@55% 2@65% 1@75% From here, gradually increase the weight, completing 1 Rep until failure10.9.18 Functional Fitness (Time)800m Run 15 Power Cleans 95/65 400m D-Ball Carry 20/12 15 Bar Facing Burpees Rx+ 115/8010.9.18 Competitor (Time)800m Run 21 Power Cleans 135/95 400m Plate Carry 35/25 21 Burpee Box Jumps 24/20 Rx+ 175/115 Read More...

10.8.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)500m 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 *Cindy (No Measure)2 minute cardio 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 SquatsBench Press (1 Rep Max)5@45% 3@55% 2@65% 1@75% From here, gradually increase the weight, completing 1 Rep until failure10.8.18 Functional Fitness (AMRAP - Reps)AMRAP in Read More...

Barbell Class

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardWarm-upSaturday Barbell class (No Measure)2 min row 10 easy pulls 10 hard pulls, building intensity. Group warm up. Barbell warm up. 3 Hang muscle snatch 1 ince above knee. + OHS 3 Hang power snatch 1 inch above knee + OHS 3 Pressing snatch balance 3 Heaving snatch balance 3 Drop snatch balanceWeightliftingBarbell class 10/6/18Snatch; 10 mn to build to a heavy; 1 snatch pull,1 muscle snatch, 1 hang snatch . 4X3 with that weight Snatch balnce Read More...