Category Archives: WOD

1.8.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceCrossFit Games Open 12.1 (AMRAP - Reps)7-Minute AMRAP of: Burpees to a 6" target50 Calorie Bike (Time)For Time: 50 Calorie Bike Read More...

1.7.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman Knee Pull High Knees Samson Ankle Pull Butt Kickers Inchworms Over UnderWarm-up2 Minute Row @ a light weight 5 Thrusters 3 Pullups 3 Thrusters 1 Pullup @ WOD weight 3 Thrusters 3 Pullups 3 ThrustersFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCash OutEMOMX7 12/9 Calorie Row athletes should be getting 15-20s rest. modify as needed Read More...

1.4.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 minute Bike 3 Rounds 10 Air Squats 8 Sit-ups 6 Kipping Swings 4 Push-ups 2 Pull-upsWarm-uprope climb practiceRoped Up Functional Fitness (Time)4 Rounds 12/9 Calorie Row 6 Knee-upsRoped Up High Performance (Time)4 Rounds 15/12 Calorie Row 6 Toe-to-BarsRoped Up Competitor (Time)4 Rounds 15/12 Calorie Bike 2 Rope ClimbsCash Out3 Rounds 200m Run Plank Hold for 30 seconds Read More...

1.3.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD8 minute Warmup (No Measure)For 8 Minutes 250m Row 4 Scap Pulls 6 Walkouts 8 PVC Pass-Throughs 10 Samson LungesWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksVise Versa (Time)2-4-6-8-10-12 Deadlift Power Clean Scale 75/55 Rx 95/65 Rx+ 135/95Vise Versa (Time)2-4-6-8-10-12 Deadlift Power Clean Scale 75/55 Rx 95/65 Rx+ 135/95 Read More...

1.2.19

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 SquatsT-Rex Functional Fitness (Time)4 Rounds 18 Alternating Dumbbell Snatches 35/25 7 Ring Rows 3 Box Dips (heels on floor) Rx+ feet off floor 15 min CapT-Rex High Performance (Time)4 Rounds 18 Alternating Dumbbell Snatches 50/35 7 Pullups 3 Box Dips (feet off of floor) Rx+ C2Bs, Ring Dips 15 min CapT-Rex Competitor (Time)3 Rounds 21 HSPUs 7 Bar Read More...

1.1.19

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman 10 Air Squats Samson 8 Situps Inchworms 6 PushupsWarm-up3 sets to work up to Back Squat weightHappy New Year (Time)28 Wall Balls 20/14 30 Box Jumps 24/20 31 Push-ups 12 Back Squats @body weight 52 Push Press 45/35 365m Bike 2019m Row Read More...

12.31.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceClean+ Thruster1 Squat Clean+ 1 Thruster 15 minutes to build up to a heavyFor the Sake of Old Times (AMRAP - Rounds and Reps)AMRAP in 12 minutes 15 Burpees 20 Situps 25 Air Squats 30 Double Unders Read More...

12.28.18

CrossFit Texarkana - CrossFitView Public WhiteboardCrossFit Warm Up * mat trips (No Measure)2 Minute Row Spiderman 10 Air Squats Samson 8 Situps Inchworms 6 PushupsWarmup DT (No Measure)3 Rounds of D.T. 12 Deadlifts 9 Hang Power Cleans 6 Push JerksDeadlift (5x5)5@65% 5@70% 5@75% 5@80% 5@85%Jell-O Pudding Functional Fitness & High Performance (AMRAP - Rounds and Reps)AMRAP in 8 minutes 6/4 Cal Bike 4 Power Snatches 75/55 2 Overhead Squats 75/55 Rx+ 95/65Jell-O Pudding Competitor (AMRAP - Rounds and Reps)AMRAP in 8 minutes 8/6 Calorie Bike 6 Squat Snatches 135/95 Rx+ 155/105Cash Out800m Jog Read More...

12.27.18

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 (5x5)5@65% 5@70 5@75 5@80 5@855.9.18 (AMRAP - Rounds and Reps)In Teams of 3 20 minute AMRAP Alternate Rounds 5 Ball Slams 20/12 5 T2B 5 KB Swings 53/35Warm Up *Snatch (No Measure)2 minute row Then with PVC 10 Pass-Throughs 5 Clockwise Rotations 5 Counter Clockwise Rotations Then 30sec holds each: Swords, Staff, Pull-Overs, Squatting Read More...

12.26.18

CrossFit Texarkana - CrossFitView Public WhiteboardBear Warmup (No Measure)2 minute Row 2 Rounds 3 Bear ComplexesWarm Up *Jumps (No Measure)2 Rounds 3 Box Jump Overs 3 Power Cleans 3 Pull-ups 3 Push JerksBack Squat (5x5)5@65% 5@70% 5@75% 5@80% 5@85%Functional Fitness (Time)21-15-9 Box Step-Overs 24/20 Power Cleans 75/55 Jumping Pull-ups Push Jerks 75/55 Rx+ Box Jump Overs, Jumping Chest-to-BarsHigh Performance (Time)21-15-9 Box Step Overs 24/20 Power Cleans 95/65 Jumping Chest-to-Bars Push Jerks 95/65 Rx+ Box Jump Overs, PullupsCompetitor (Time)21-15-9 Box Jump Overs 24/20 Power Cleans 115/80 Pull-ups Push Jerks 115/80 Rx+ Chest-to-BarsCash Out3 Rounds 10 Banded Good Mornings 50m Single Kettlebell Farmers Carry each arm Read More...