Category Archives: WOD

Barbell class

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardWarm-upRow 2 min then Row 20 sec on 20 secoonds off 5 rounds withdamper on 10. 2 min half kneeling ankle stretch agaonst wall. 2 min toe up against wall. 2 min couch stretch. 2 min pigeon 2 min oil pumper then 90/90 breathing Glute bridge breathing Wall press breathing Sidelaying Scapular Faclitaion standing front to wall ScapitaionBarbell Warm upBarbell Warm up2 Rds with snatch grip from hang position. 3 RDL 3 snatch pulls 3 muscle snatches 3 power snatches With bar on back. 3 Read More...

5.10.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceDeadlift (15 minutes to find 1RM)Sly Bandit (AMRAP - Rounds and Reps)AMRAP in 15 minutes 90 Single Unders 30 Wallballs 20/10, 9’ 15 Deadlifts @60% Rx+ 60 DUs, 20/14, 10/9’Cash Out2 minutes Hanging L-Sit Read More...

5.9.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2 minute cardio Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting WarriorWarm-upSnatch Grip: 5 Good Mornings 5 Elbow Rotations 5 Behind The Neck Push Jerks 5x1 Overhead Squat + 1 Sotts Presse 5 Deadlifts 7 minutes to warm up to 70%Snatch (1 Rep EMOMX15 @70%)In the remaining time after the lift perform the following with a PVC pipe: Odd- Hip Hinge Drill, 3 Reps Even- High Read More...

5.8.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 minute Cardio Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Gymnastics Bear Crawl Over UnderWarm-up *Barbell 3s (No Measure)3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsFront Squat (15 minutes to fing 1RM)Be Nimble (Time)50 Calorie Bike Buy-In 21-15-9 Front Squat @ 60% Kb Swings Rx 53/35 Rx+ 70/53Cash OutTabata Plank Read More...

5.7.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Row 3 Spiderman and Reaches each side 5 Scap Pulls 3 Hand Walk-Outs with pushup 5 Oil Pumper + Warrior Squat Then 30s Row 5 Kip Swings 5 Pushups with a 3 count Plank hold 5 Quality Step-ups each side 5 Kipping Pullups 10 Pushups 15 Air SquatsFoot Work Functional Fitness & High Performance (Time)21-15-9 Calorie Row Burpees Ring Rows Rx+ Pull-upsFoot Work Competitor (Time)27-21-15-9 Calorie Row Burpees Over the Rower C2BsCash Out2 sets 30s Each leg: Banded Hamstring Stretch 25 Banded Pull-Aparts Read More...

5.6.19

CrossFit Texarkana - CrossFitView Public WhiteboardHinshaw Warm-up (No Measure)200m Walk 200m Jog 10 Front to Back Leg Swings each side 10 Side to Side Leg Swings each side 10 Clockwise Ankle Rotations 10 Counterclockwise Ankle Rotations 20s Calf Stretch on Wall Mat Trips High Knee Karaoke Walkovers Knee Pulls Walking Pigeon Woodpecker Walk Back Samson Samson with Twist Walk Back Bunny Hops Walk Back High Knees Butt Kickers Straight Leg Bounds Stutter Step Side Shuffle x4 Side Step Jumping Jacks x2Push Press (15 minutes to find a 1RM)Spring Water Functional Fitness & High Performance (Time)4 Rounds 300m Run 15 Plate Jumps 6 KB/DB Seated Strict Press Read More...

Barbell class

CrossFit Texarkana - Border City Barbell ClubView Public WhiteboardWarm-up 2 minute row w/kettle bell 2 rounds 5 KB single arm deadlifts 5 goblet squats 3 second hold at the bottom 5 KB swings 5 KB single arm snatch pulls (5 each side ) 5 KB snatches with OHS (5 each side) 2 TGU each side 5 min individual specific mobilizationBarbell Warm upWIth PVC 10 pass thoughs 5 BTN push press with a snach grip 5 BTN push jerks with snatch grip 3 OHS 3 pressing snatch balance Burgener warmup.snatch complex #1WIth Read More...

5.3.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceGymnastics8 minutes Rope Climb discussion and practiceMetcon (AMRAP - Rounds and Reps)AMRAP in 20 minutes 25’ Lunge 8 Box Jumps 24/20 25’ Lunge 8 Pullups 25’ Lunge 8 Abmat Situps 25’ Lunge 8 Push-ups Rx+ 30/24, C2Bs, Situps with weight at chest 15/10, Strict Push-ups *every 4' counts as 1 repCash Out2 sets: 30s Holds each side Banded Lat Stretch Kneeling KB Hip Stretch https://www.youtube.com/watch?v=iwxlsUdyu8c Read More...

5.2.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 minute Cardio Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Gymnastics Bear Crawl Over UnderWarm Up *Snatch (No Measure)2 minute cardio 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 Read More...

5.1.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Bike 3 Spiderman and Reaches each side 5 Scap Pulls 3 Hand Walk-Outs with pushup 5 Oil Pumper + Warrior Squat Then 30s Bike 5 Kip Swings 5 Pushups with a 3 count Plank hold 5 Quality Step-ups each side 5 Kipping Pullups 10 Pushups 15 Air SquatsWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksWarm-upPrimer 1 Minute Row 5 T2B 4 WBs 3 Power Cleans 2 Muscle-Ups14.4 Scaled (AMRAP - Reps)14-Minute Read More...