Category Archives: WOD

5.10.17

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 SquatsShoulder Press (5@40%, 5@50%, 3@60%, 3@67.5%, 3x8@72.5%)5.10.17 Functional Fitness (AMRAP - Rounds and Reps)13min AMRAP Buy-In: 30 Strict Pushups Then with remaining time complete as many reps as possible of 10 Step Overs 24/20 15 Russian Kettle Bell Swings 70/53 200m RowPush-ups do not count toward score Hands may not touch Read More...

5.9.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 KB Snatches 6 Side Shuffles each side 4 Lunges each legBack Squat (5@40%, 5@50%, 3@60%, 3@67.5%, 3x8@72.5%)5.9.17 Functional Fitness (Time)12-9-6-3 Sumo Deadlift High Pull 45/35 Hang Snatch 45/35 Air Squat6min Cap5.9.17 High Performance (Time)12-9-6-3 Sumo Deadlift High Pull 75/55 Hang Snatch 75/55 Air Squat6min Cap5.9.17 Competitor (Time)12-9-6-3 SDHP 95/65 Hang Snatch 95/65 Air Squat6min CapDouble Under Practice (Time)Choose one: A. 5x50 B. 6x30 C. 7x20 D. 8x10 E. 5min PracticeSets must be unbroken. Read More...

5.8.17

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 back5.8.17 (AMRAP - Reps)1 minute 18ft Shuttle Sprint Rest 30s 1 minute Bike for Calories Rest 30s 1 minute Double Unders Rest 30s 1 minute Row for Calories Rest 30s 1 minute Burpees Rest 30s Repeat a total of 3 cyclesCash Out3 Rounds 1 Rope climb 30s ankle mobility on each foot Read More...

5.5.17

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 SquatsJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click hereCash Out5k Bike Read More...

5.4.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choiceDeadlift (5@40%, 5@50%, 5x8@65%)Percentages based off new working maxWork A Weakness EMOM (No Measure)With Remaining Class Time Even: Weakness 1 Odd: Weakness 2Form, technique, mobilization, endurance, balance, etc Read More...

5.3.17

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 dipShoulder Press (5@40%, 5@50%, 5x8@65%)5.3.17 Functional Fitness Read More...

5.2.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Gymnastics (No Measure)7 mins 100m Run 8 KB Snatches 6 Burpees 4 Scapular Pulls5.2.17 Functiona Fitness (AMRAP - Reps)3x2 minute AMRAP 20 Single Unders 13 Knee-Ups 6 Ring Rows Rest 1 minute Then 5 minute AMRAP 30 Abmat Situps 15 Pullups (jumping)Each AMRAP begins where the last ended5.2.17 High Performance (AMRAP - Reps)3x2 minute AMRAP 10 Double Unders 8 Knee-Ups 6 Pullups Rest 1 minute Then 5 minute AMRAP 30 GHD Situps 15 Chest-to-Bars (Jumping)5.2.17 Competitor (AMRAP - Reps)3x2 minute AMRAP 10 Double Unders 8 GHD Situps 6 C2Bs Rest 1 minute Then 5 min Read More...

5.1.17

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 (5@40%, 5@50%, 5x8@65%)Percentages based off new working max5.1.17 Functional Fitness (Time)3 Rounds 3 Front Squats 95/65 3 Thrusters 95/65 3 Shoulder-to-Overhead 95/655.1.17 High Performance (Time)3 Rounds 3 Front Squats 125/95 3 Thrusters 125/95 3 Shoulder-to-Overhead 125/95I 5.1.17 Competitor (Time)3 Rounds 3 Front Squats 155/105 3 Thrusters 155/105 3 Push Presses 155/105Cash Out3 Rounds 1 minute Read More...

4.28.17

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 back7.25.16 (Time)With partner 10 Rounds 250m Row 200m Run Partner A rows while Partner B runs and switch each round. Partner A can not start the run until Partner B is ready to row and vice versa.Cash Out5x5 Ring Rows as difficult as possible Add weight or tempo if needed Read More...

4.27.17

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach's choice4.27.17 Functional Fitness (AMRAP - Reps)15 minute AMRAP 10 Abmat Situps 5 Wallballs 16/10 10 Abmat Situps 10 Wallballs 16/10 10 Abmat Situps 15 Wallballs 16/10 *continue increasing wallballs by 5 reps each round until time expiresMale Athletes target 9ft Female Athletes target 8ft4.27.17 High Performance (AMRAP - Reps)15 minute AMRAP 10 Knee-Ups 5 Wallballs 20/10 10 Knee-Ups 10 Wallballs 20/10 *continue increasing wallballs by 5 reps each round until time expiresAll Athletes target 9ft4.27.17 Competitor (AMRAP - Reps)15min 10 T2Bs 5 WBs 20/14 10 T2Bs 10 WBs 20/14 *continue increasing Read More...