Category Archives: WOD

8.21.18

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 CariocaBench Press (1x3@90%)5@50% 4@60% 3@70% 3@80% 3+@90%8.21.18 (3 Rounds for reps)15x60 second Rounds Alternate Movements every minute -Row for Calories -Burpees -Double Unders -Rest *score is lowest reps at each movementCash OutTabata Hollow Body Holds Read More...

8.20.18

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 dipSnatch (3-Position Snatch EMOMX8)High Hang + Low Read More...

8.17.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceMax Height Box Jump (Distance)Max Height Box JumpMax WBs EMOM DL (AMRAP - Reps)AMRAP 7 minutes Wallballs 20/14 EMOM 5 Deadlifts@225/155 @3,2,1, go perform 5 DLs. then max WBs with remaining time in the minute *Score WBsCash Out800m Run HR@~85% or 6-7 RPE Read More...

8.16.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm-up *Barbell 3s (No Measure)3 min Bike 3 Rounds 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsBig Clean Complex (Weight)Every 6 minutes for 5 Rounds complete 1 High Hang Clean + 1 Low Hang Clean + 1 Clean + 1 Push Press + 1 High Hang Clean + 1 Low Hang Clean + 1 Clean + 1 Push Jerk + 1 High Hang Clean + 1 Low Hang Clean Read More...

8.15.18

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 SquatsLead Foot (AMRAP - Reps)4 Minute AMRAP 27 Calorie Row 27 Burpees 27 Jumping Chest-To-Bars Rest 4 Minutes 4 Minute AMRAP 21 Calorie Row 21 Burpees 21 Knee-Ups Rest 4 Minutes 4 Minute AMRAP 15 Calorie Row 15 Burpees 15 Ring Rows Rx+ C2Bs, T2Bs, PullupsCash Out5 Minute Max Wall Walks Read More...

8.14.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up #3 (No Measure)3 Rounds 1 minute Single Unders 10 Cossack Squats 8 Russian KB Swings 6 SitupsFront Squat (5+@85%)5@45% 5@55% 5@65% 5@75% 5+@85%8.14.18 Functional Fitness & High Performance (Time)3 Rounds 40 Air Squats 30 Abmat Situps 200m Run 15min CAP8.14.18 Competitor (Time)3 Rounds 50 DUs 35 Abmat Situps 20/14 Cal Bike 15min CAPCash Out2x20 Hip Extensions Read More...

8.13.18

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 CariocaBench Press (5+@85%)5@45% 5@55% 5@65% 5@75% 5+@85%8.13.18 (AMRAP - Rounds and Reps)12 Minute AMRAP 250m Row 15 Push-ups Rx+ Strict *Every 50m=1 repCash Out3 Rounds Wallball Carry at belly 100 feet Kettlebell Farmers Carry 100 feet Rest As Needed Read More...

8.10.18

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 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsDeadlift (20 minutes to find a 1RM )Suggested warmup: 5@50% 3@55% 3@60% 2@65% 2@70%8.10.18 Functional Fitness & High Performance (Time)3 Rounds 20 Deadlifts 200m Run 20 Lunges 200m Run Rx: 95/65 Rx+: 115/808.10.18 Competitor (Time)3 Rounds 20 Deadlifts 155/105 15/12 Cal Bike 20 Hanging Dumbbell Lunges 50s/35s 15/12 Cal BikeCash Out3 Sets 10 GHD Situps 20 Banded Pull-Aparts Read More...

8.9.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upROMWODWarm Up #3 (No Measure)3 Rounds 1 minute Bike/Row/Run 10 Air Squats 8 Pushups 6 Situps 4 Scap Retractions 2 Pullups8.9.18 Functional Fitness & High Performance (AMRAP - Rounds and Reps)8 Minute AMRAP 12 Seated Dumbbell or Kettlebell Presses 25s/15s 6 Burpees Rx+: 35s/25s8.9.18 Competitor (No Measure)8 Minute AMRAP 6 HSPUs 12 Burpees Rx+: Strict Read More...

8.8.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choice8.8.18 Functional Fitness (Time)600m Run 60 Heavy Rope Single Unders 21 Hang Power Cleans -Immediately into 2 Rounds 300m Run 30 Heavy Rope Single Unders 15 Hang Power Cleans Rx: 45/35 Rx+: 75/558.8.18 High Performance & Competitor (Time)800m Run 80 Double Unders 21 Hang Power Cleans Immediately into 2 Rounds 400m Run 40 Double Unders 15 Hang Power Cleans Rx: 95/65 Rx+: 115/80Cash OutGymnastic Bodies Thoracic Mobility Read More...