Category Archives: WOD

5.12.18

CrossFit Texarkana - CrossFitView Public WhiteboardNew SectionRUNNING PROGRAM 6 Rounds Sprint 50 meters @RPE 9-10 Run 300 meters @RPE 5-6 Rest 3 minutes Read More...

5.11.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)2min Row/Run/Bike/Ski 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 dipSnatch (EMOMX10 )1 Power Snatch + 1 Read More...

5.10.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Coach’s choice5.10.18 Functional Fitness & High Performance (AMRAP - Reps)Alternating EMOMx10 24 foot Shuttle Sprints 15 Abmat Situps Rx+ Situps with 10lb plate Only sprint counts for score. Every 6ft=1 rep Only 1 foot needs to cross the line WOD is scaled if Situps are not completed in 60s5.18.10 Competitor (AMRAP - Reps)Alternating EMOMx10 Bike for Calories 15 GHD Situps Only cals count for score Read More...

5.9.18

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 Carioca5.9.18 (AMRAP - Rounds and Reps)In Teams of 3 20 minute AMRAP Alternate Rounds 5 Ball Slams 20/12 5 T2B 5 KB Swings 53/35Cash Out5 Rounds for Quality Front Rack Hold for 20 seconds 50ft Single Arm KB Farmers Carry Each Arm Read More...

5.8.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarmup Spealler (No Measure)500m Row SpeallerPullup Strength2 minutes max reps Rest 1 minute 1min max Reps Rest 30s 30s max repsLevel 1. Ring Rows feet at full length 2&3. Pullups 4&5. C2Bs (Ring Muscle-Ups if you are able to do multiple) Based off your current level 1. No pullups 2. 1-3 Strict pullup 3. 3-5 Strict Pullups 4. 1-5 Strict C2Bs 5. 5+ Strict C2BsKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Cash Out400m Read More...

5.7.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-up *Barbell 3s (No Measure)3 Rounds 3 Lot Trips 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsClean and Jerk (EMOMx12)Complex: 1 Power Clean + 2 Front Squats + 3 Jerks Begin with 40%. Add weight as desired5.7.18 Functional Fitness & High Performance (Time)100 Single Unders w/ Speed Rope 3 Rounds 12 Power Cleans 75/55 4 Burpee Box Step-Overs 24/20 Rx+ Heavy Rope, 95/655.7.18 Competitor (Time)100 DUs 3 Rounds 12 Power Cleans 115/80 4 Burpee Box Jump Read More...

5.5.18

CrossFit Texarkana - CrossFitView Public WhiteboardNew SectionRUNNING PROGRAM 4 Rounds 700m @RPE 5 (~45 seconds slower than 1 mile pace) Rest 1:15 300m @RPE 7 (~20-30 seconds faster than 1 mile pace) Rest 3 minutes Read More...

5.4.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 min light bike 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 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsDeadlift (AMRAP @75%)Based off 90% of 1rm 5 reps @50% 3 reps @60% 1 Rep @ 70% 10-12 Reps @75%Dead Legs (AMRAP - Reps)8 min AMRAP 10 box jumps 5 Wall Ball Shots 10 Read More...

5.3.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD Row Primer 500m Light Row 3 Scap retractions 5 Walkouts 7 Wall Squats 350m Light to Moderate Row 3 Ring Rows 5 Situps 7 Oil Pumpers 200m Row Moderate 9 Burpees 50m Row FAST! Rest 3-5mins1000m Row (Time)Max Effort 1000m Row Read More...

5.2.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice6.30.16 (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 Out800m Jog Read More...