Category Archives: WOD

24 Sep

9.25.18

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)2 minutes Row/Run/Bike/Ski Burpee broad jump Soldier Kicks 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 backRun Relay Race (Distance)20 minutes Teams of 3 200m Run 1 athlete runs at a timeCash OutDouble Tabata Alternating Movemnets -Double Unders -V-Ups Read More...
23 Sep

9.24.18

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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 WarriorWarmup Spealler (No Measure)500m Row SpeallerBench Press (1+@95%)5@55% 5@65% 5@75% 3@85% 1+@95%CrossFit Games Open 18.zero (Time)21-15-9 Dumbbell Snatches 50/35 Burpees Jumping Over the DumbbellsTo learn more about CrossFit Games Open 18.zero click hereCash OutSuperset 3 Rounds 12 Banded Tricep Extensions 50m Single Arm OH KB Carry each arm Read More...
20 Sep

9.21.18

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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 SquatsPush Jerk (3 Strict Press + 2 Push Presses + 1 Push Jerk)10 minutes to build to a heavy single9.21.18 Functional Fitness (AMRAP - Reps)AMRAP 5: 15-12-9 Hang Power Snatches 45/35 Ring Rows rest 5 minutes AMRAP 5: 15-12-9 Thrusters 45/35 Toes to Barbell ()9.21.18 High Performance (AMRAP - Reps)AMRAP 5 15-12-9 Power Snatches 60/45 Pullups Rest 5 inutes AMRAP Read More...
19 Sep

9.20.18

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice9.20.18 Functional Fitness (Time)1 Mile Run 100 Single Unders 30 Deadlifts 95/65 800 Meter Run 80 Single Unders 20 Deadlifts 95/65 400 Meter Run 60 Single Unders 10 Deadlifts 95/659.20.18 High Performance (Time)1 Mile Run 200 Single Unders 30 Deadlifts 135/95 800 Meter Run 100 Single Unders 20 Deadlifts 135/95 400 Meter Run 50 Single Unders 10 Deadlifts 135/95 Rx+ 100 Double Unders Each Round9.20.18 (Time)100 Double Unders 30 Deadlifts 185/135 800 Meter Run 50 Double Unders 20 Deadlifts 185/135 400 Meter Run 25 Double Unders 10 Deadlifts 185/135 Rx+ 100 DUs each round, DLs@275/185 Read More...
18 Sep

9.19.18

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)3 Rounds 250m Row 10 Step-Ups 8 Situps 6 Samson Lunges 4 WalkoutsFront Squat (3+@90%)5@50% 5@60% 3@70% 3@80% 3+@90%9.19.18 (AMRAP - Rounds and Reps)AMRAP in 8 minutes 10/7 Calorie Row 10 Wallballs Scale: 14/10, 9/8’ Rx: 20/10, 9’ Rx+ 20/14 10/9’Cash Out30 Hip Extensions or Supermans 30 Glute Bridges 30 Situps Read More...
17 Sep

9.18.18

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CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upGymnastic Bodies Thoracic OpenerBurgener 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 dipSnatch (EMOMx10 )2 Power Snatches Every Minute for 10 Minutes 2 sets @45% 2 sets @50% 2 sets @60% 4 sets @70%9.18.18 Functional Fitness (Time)300m Run 20 Alternating KB or DB Snatches 20/15 15/10 Calorie Bike9.18.18 Read More...
16 Sep

9.17.18

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WOD
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 SquatsBench Press (3+@90%)5@50% 5@60% 3@70% 3@80% 3+@90%9.5.17 Functional Fitness (Time)3 Rounds 350 meter Row 12 Burpees 20 Step-Ups 24/20 15 minute Time Cap9.5.17 High Performance & Competitor (Time)3 Rounds 500m Row 12 Burpees 21 Box Jumps 24/20 15min Time CapCash OutTabata Plank Max Pushups in the 10 seconds rest Read More...
13 Sep

9.14.18

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Jumps (No Measure)Then 250m Row 3 Rounds 10 Step-Ups 8 Situps 6 Samson Lunges 4 WalkoutsWarm-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 SquatsFront Squat (5+@85%)5@45% 5@55% 5@65% 5@75% 5+@85%9.11.18 Functional Fitness (Time)200m Run 18 Deadlifts 135/95 18 Kb or DB Strict Press 20/15 100m Run 12 Deadlifts 135/95 12 Kb or DB Strict Press 20/15 100m Run 6 Deadlifts 135/95 6 Kb or DB Strict Press 20/159.11.18 High Performance (Time)200m Run 18 Deadlifts 185/125 18 Kb or DB Strict Read More...
12 Sep

9.13.18

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WOD
CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's Choice9.13.18 (AMRAP - Rounds and Reps)7 Minute AMRAP 10 Hang Snatches 45/35 5 Burpees Rx+ 75/55Cash Out15 minute Bike at 70-75% HR or conversational pace Read More...
11 Sep

9.12.18

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CrossFit Texarkana - CrossFitView Public WhiteboardMax Heart Rate (No Measure)Warmup: With a 15 minute running clock athletes will perform the following while keeping their heart rate at 75-85% or 60% of max effort. 20 Calorie Bike 20 Calorie Row 200m Run If at any time there is no available equipment, athlete will perform 20 Jumping Jacks 20 Burpees 20 Mountain Climbers There must be no stopping. The intent is to keep the heart rate steady and the body moving Read More...
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