Category Archives: WOD

6.9.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)50 Jumping Jacks 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 backRUN (Time)For time: 800m run rest 3 minutes 4x200m rest 1 min after each rest 3 min after set 800m run record total timeCash Out5 Rope Climb Assents, any variation (practice, legless, pegboard) Read More...

6.8.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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 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 dipAmanda Functional Fitness (Time)3 Rounds 21 Ring Rows 12 Read More...

6.7.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choiceShoulder Press (2@65%, 2@72.5%, 4x5@77.5%)6.7.17 Functional Fitness (AMRAP - Rounds and Reps)10mins 100m Run 10 Deadlifts 95/65 10 Power Cleans 95/65 10 Strict Hand Release Pushupsevery 100m=1 rep6.7.17 High Performance (AMRAP - Rounds and Reps)10mins 200m Run 15 Deadlifts 125/85 10 Power Cleans 125/85 5 Handstand Pushupsevery 100m=1 rep6.7.17 Competitor (AMRAP - Rounds and Reps)10mins 200m Run 15 Deadlifts 155/105 10 Power Cleans 155/105 5 Deficit HSPUs 4"/2"Cash OutAccumulate a 2 minute L-Sit in the top of a Dip *everytime you drop do 10 push-ups Rest as Read More...

6.6.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-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 SquatsBack Squat (2@65%, 2@72.5%, 4x5@77.5%)6.6.17 Functional Fitness (Time)Complete a 2k Row EMOM complete 2 Thrusters 45/35Start with Row 15min Cap6.6.17 High Performance (Time)2k Row EMOM 2 Thrusters 75/55Start with Row 15min Cap6.6.17 Competitor (Time)2k Row Starting at minute 2, perform Death by rep scheme with Thrusters 75/55 until row is complete15 min CapCash Read More...

6.5.17

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 SquatsTabata Gymnastics (AMRAP - Reps)8 Rounds 20 seconds of work 10 seconds of rest Ring Dips T2Bs Box Jumps 24/20 BurpeesScaling Options: Box Dips, Knee-Ups, and Step-Ups Athletes may start with any movementCash Out10 Total Rounds with a partner 10/8 Cal Bike 30 Double Unders Partner A rests while Partner B works Read More...

6.2.17

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 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 dipDeadlift (3@50%, 4@60%, 6x5@70%)6.2.17 Functional Fitness (Time)2 Read More...

6.1.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm 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 SquatsAnnie (Time)50-40-30-20-10 Double-unders Sit-upsSingle Unders 2:1Cash Out2 Wall Walk-Ups + 5count Handstand Hold + Max Distance Handstand Walk From Wall Read More...

5.31.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach's choiceShoulder Press (3@50%, 4@60%, 6x5@70%)6.30.16 (AMRAP - Rounds and Reps)20 min AMRAP with a partner: 24 ft sprint to KB 24 single-arm Alternating KB Power Snatches 53/35 24 ft Burpee Broad Jump to tag partner Rx+ 70/53Cash Out8x50m (4ea arm) Single KB Farmers Carry Read More...

5.30.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-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 SquatsBack Squat (3@50%, 4@60%, 6x5@70%)5.30.17 Functional Fitness (AMRAP - Reps)3 minutes 300m Row As many Power Cleans 95/65 with remaining time -Rest 3 minutes 3 minutes 300m Row As many S2OH 95/65 with remaining time -Rest 3 minutes 3 minutes 300m Row As many Wallballs 14/10 with remaining timeWallballs for males are to a 9ft target, females 8ft The Read More...

5.29.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD will start at 9am It is highly suggested athletes warmup for 10-15 minutes before the wodMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Read More...