Category Archives: WOD

4.30.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Bike (No Measure)8 Calorie Bike Samson Lunges + 10 Air Squats Knee Pulls + 3 Spider-Man & Reaches each side 8 Calorie Bike Ankle Pulls + 3 Walkouts (hamstring focused) Side shuffle x2 (stay low) 10 KB Deadlifts 10 Situps 10 Russian KB SwingsPush Jerk (3 Strict Presses + 2 Push Presses + 1 Push Jerk)15 Minutes to build to a heavy complex18.2 Functional Fitness (Time)1-2-3-4-5-6-7-8-9-10 Goblet Squats 35/20 Burpees -12 minute time capCrossfit Games Open 18.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time Read More...

4.29.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upDiscuss Row Technique EMOMX5 5-Pull Start + 5 Paced Pulls 10 minutes of pacing s/mMetcon (Time)8x200m Row Rest 60 seconds *Score slowest timeCash OutSupine Pigeon: 30s Hold each side In-Line Lunge w/ Trunk Rotation: 30s Hold each side Banded Hamstring Stretch: 2x10 Reps each side, 3 count hold at top and bottom Read More...

4.26.19

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 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 dipOverhead Squat (6x5 2 count hold Read More...

4.25.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 100m Row 4 Walkouts 6 Oil Pumper + Warrior Reach 8 Samson Lunges 10 SitupsGymnastics5 Strict Unilateral Ring Rows Every 30s for 8 minutes Alternate sides each setMotion Sickness Functional Fitness & High Performance (Time)15/10 Calorie Row 10-1 Burpees Rx+ 18/12Motion Sickness Competitor (Time)18/12 Calorie Row 10-1 Lateral Burpees Over Rower Rx+ 21/15Cash OutROMWOD Read More...

4.24.19

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 SquatsTurkish Get Up (7x3 Strict Turkish Situps each side)Warm-up10 minutes to build to WOD weightLance Armstrong Functional Fitness (AMRAP - Rounds and Reps)AMRAP in 9 minutes 3 Deadlifts 95/65 6 Seated Dual Dumbbell Strict Read More...

4.23.19

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 (quick arms) Side Shuffle x4 Side Step Jumping Jacks x2Power Clean (EMOMx12)1 Power Clean + 2 Front Squats @70% 1RM Power CleanWarm-up *Barbell 3s (No Measure)3 Rounds 3 Bent Over Rows 3 Read More...

4.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceSeated Rotation Test (No Measure)Sitting on floor upright, back straight, legs crossed, one foot on each side of a rack or door jamb. Hold PVC across collarbone. Pipe should stay in contact with Shoulders at all times. Keeping back straight, rotate to each side, attempting to touch PVC to rack. Torso stays upright, no leaning.Metcon (No Measure)every 30s for 8 sets- 1 Hollow Body to Superman to Hollow Body roll and back Rest 2:10 Read More...

4.19.18

CrossFit Texarkana - CrossFitView Public WhiteboardWarmup Spealler (No Measure)500m Row SpeallerWarmup DT (No Measure)3 Rounds of: -12 Deadlifts -9 Hang Power Cleans -6 Push JerksAunt Becky Functional Fitness (Time)30 Calorie Row 60 Alternating Dumbbell/Kettlebell Hang Power Clean and Jerks 25/18 Rx+ 35/25Aunt Becky (Time)50 Calorie Row 40 Dual Dumbbell Hang Power Cleans 35/25 30 Dual Dumbbell Push Jerks 35/25 Rx+ 50/35Seated Sled Pull (10x1)While seated on floor, Pull a Sled 15’for max weight no bending or twisting of the torso Read More...

4.18.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceBehind The Neck Jerk (Power Snatch + 3 Snatch Grip BTN Jerks)technique work not to exceed more than 70% if 1RM SnatchMumen Rider (AMRAP - Rounds and Reps)AMRAP in 10 Minutes 10/8 Calorie Bike 10 Power Snatches 75/55 10 Hanging L-Ups *10x30' Shuttle Runs if a Bike is not available (still Rx) Scale 8/6 cals, 45/35, Knee-Ups Rx+ 95/65, T2BsCash OutROMWOD Read More...

4.17.19

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 SquatsWarm-up30s work 30s Rest for 7 min DU PracticeSkipping Cindy Functional Fitness (Time)5x2:30 Minute Rounds 80 Single Unders 5 Strict Ring Rows 5 Strict Knee Pushups 15 Air Squats *score slowest round No more than 60s of jump roping No Read More...