Category Archives: WOD

10.23.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 minute Row 3 Rounds 10 Samson Lunges 8 Air Squats 6 Situps 4 MatrixWarm-up30 seconds PVC Pass Throughs 45 seconds Couch Stretch each side 1 Round As Fast As Possible 5 Wallballs 5 Kip Swings 1 Strict Pullup} 4 Ring Rows 3 Kip Pullups} 5 KB Swings 100m Row10.23.18 (Time)21-18-15-12-9 Wallballs Pullups KB Swings 250m Row after each round Scale: 14-9’/10-8’, Strict Ring Rows, 35/25 Rx: 20/10-9’, 53/35 Rx+ 20-10’/14-9’, C2Bs, 70/53Cash Out20 Hollow Body Plate Passes Read More...

10.22.18

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 CariocaWarm-up *Barbell 3s (No Measure)Then 3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsWarm-upGymnastic Bodies Shoulder RecoveryWarm-upBuild to WOD weight10.22.18 Functional Fitness High Performance (AMRAP - Rounds and Reps)120 Single Unders 200m Run 10 Push Jerks 95/65 Rx+ 60 DUs, 115/8010.22.18 Competitor (AMRAP - Rounds and Reps)AMRAP in 15 minutes 60 Double Unders 20/15 Cal Bike 10 Push Jerks 165/110Cash Read More...

10.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)2 minutes Row/Run/Bike/Ski Burpee broad jump Soldier Kicks 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 backWarm-up *Barbell 3s (No Measure)Then 3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsMobility1 Minute Front Rack Stretch 45 seconds Couch Stretch each sideWarm-up3 Rounds building to WOD weight 3 Wallballs 3 Knee-Ups 3 Thrusters 3 PushupsBreast Cancer Awareness (Time)Synchronized with Read More...

10.18.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWOD8 minute Warmup (No Measure)For 8 Minutes 30 seconds Jump Rope 10 PVC Pass Throughs 8 Russian KB Swings 6 KB PressesWarm-up3 Rounds with Empty Barbell 3 Strict Presses 3 Pause Push Presses 3 Push JerksSplit Jerk (1 Rep Max)2x3@45% focus on position 2x2@55% 2@65% 1@75% Gradually add weight based off feel until a 1RM is found Read More...

10.17.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceSurf & Turf (Time)70/50 Calorie Row 50 Abmat Situps 30 Ball Slams 20/12 50 Abmat Situps 70/50 Calorie RowCash OutTabata Alternate movements Plank Pushups Read More...

10.16.18

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 CariocaWarm Up *Snatch (No Measure)3 Lot Trips 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 Read More...

10.15.18

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 SquatsWarm-up *Barbell 3s (No Measure)Then 3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Athletes get 3 attempts at each movements for Read More...

10.12.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Snatch (No Measure)500m 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 dipWarm-up *Barbell 3s (No Measure)Then 3 Bent Over Read More...

10.11.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODCrossFit Warm Up * mat trips (No Measure)2 Minute Row/Run/Bike/Ski Spiderman Samson Inchworms Soldier Kicks Over-Under High Knee Butt Kickers CariocaWarm-upWarmup to WOD weight10.11.18 (AMRAP - Reps)In Teams of 3 AMRAP in 12 minutes Partners continually rotate movements 8/5 Calorie Bike 5 Deadlifts Rest Scale: 75% of 1 Rep Max Rx: 225/155 Rx+ 315/225 Read More...

10.10.18

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 7 Minutes 5 Calorie Row 10 Air Squats 8 KB Deadlifts 6 KB PressesLong Gone (AMRAP - Reps)5 Rounds 1 minute max Wallballs 20/14, 10’/9’ 1 minute max Alternating dumbbell snatches 50/35 1 minute max calorie row 1 minute restCash OutTabata Plank Read More...