Category Archives: WOD

8.2.19

CrossFit Texarkana - CrossFitView Public Whiteboard8 minute Warmup (No Measure)For 8 Minutes 30 seconds Row 3 Walkouts 4 Oil Pumper + Warrior Reach 5 KB Suitcase Deadlifts each side 6 No Pushup Burpees 7 Russian KB SwingsCool Whip (Time)3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell BurpeesCash Out3x10 each side Turkish Get-Up To Side Plank (no weight) Read More...

8.1.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Row 3 Spiderman and Reaches each side 5 Scap Pull 4 Oil Pumper + Warrior Squat 3 Hand Walk-Outs with pushup Then 30s Row 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-up *Barbell 3s (No Measure)1 Round 3 Bent Over Rows 3 RDLs 3 Hang Muscle Cleans 3 Front Squats 3 Strict Presses 3 Elbow Rotations 3 Back SquatsDeadlift (3x3 based off 90% of 1rm )5@40% 5@50% 5@60% 3@70% 3@80% 3+90%Ninja Turtle (Time)Every 4 Minutes Read More...

7.31.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceBuddy Brawl (Distance)3 Person Teams AMRAP in 20 minutes 10 Strict Ring Dips 100m Single KB Front Rack Carry 70/53 Handstand Walk for max Distance Partner A will perform Dips, while Partner B completes the carry, and Partner C will begin Wall Walks. Alternate Movements when Partner A finishes Dips and Partner B returns from the Carry. Score is total feet completed.Buddy Brawl Scaled (AMRAP - Reps)3 Person Teams AMRAP in 20 minutes 10 Strict Pushups 100m Single KB or Dumbell Read More...

7.30.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Bike (No Measure)30 second Bike 3 Oil Pumpers & Warrior Reach 3 Get-Up Shoulder Rotations 30 second Bike 6 Samson Lunges 6 Walkouts 30 second Bike 9 Russian Kettlebell Swings 9 Pushups 30 second Bike 5 Hang Muscle Cleans 5 Strict PressesBench Press (3x3 based off 90% of 1RM)5@40% 5@50% 5@60% 3@70% 3@80% 3+@90%Beef Jerky (AMRAP - Rounds and Reps)AMRAP 12: 21 Kettlebell Swings (35/25) 14 Kettlebell Goblet Hold Reverse Lunges (R1, L2, etc) 7 Push Jerks (115/85) Rx+ 53/35, 165/115Cash OutDouble Tabata Plank Alternate: Side, Middle, Side, Middle Read More...

7.29.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Run (No Measure)Easy Jog x4 Burpee broad jump Soldier Kicks Fast Jog x4 Samson Inchworm Shuttle Run x4 Spiderman High knee Skip down and back Pose running butt kicks *right leg down, left leg back Bunny hop 12' then sprint x4Front Squat (5x3 Based off 90% of 1 RM)5@40% 5@50% 5@60% 3@70% 3@80% 3+@90%Kelly Rowland (Time)Buy-In: 50/35 Calorie Row 3 Rounds of: 200 Meter Run 25 Box Jumps (24/20) 30 Wallballs (20/14) Buy-Out: 50/35 Calorie RowKelly Rowland Scaled (Time)Buy-In: 35/25 Calorie Row 200 Meter Run 25 Plate Jumps 16/12 30 Wallballs (20/10 @9’) Buy-Out: 35/25 Calorie Read More...

7.26.19

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 dipTurkish Get Up (5 Tempo)10s Up 10s Read More...

7.25.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upCoach’s choiceDeadlift (5x5 percetage based off 90% of 1RM)15 min to complete 5@40% 5@50% 5@60% 5@65% 5@75% 5+@85%Air BnB (AMRAP - Reps)5 Rounds: 1 Minute AbMat Sit-ups 1 Minute Bike 1 Minute Air Squats 1 Minute RestCash OutROMWOD Read More...

7.24.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm-upLot Trips Tabata Single UndersWarmup Spealler (No Measure)500m Row SpeallerTrailblazers (Time)3 Rounds: 800 Meter Run 80 Double Unders 21 Push Presses 85/60 Rx+ 115/85Trailblazers Scaled (Time)3 Rounds: 600 Meter Run 120 Single Unders 21 Push Presses 75/55 Read More...

7.23.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Cindy (No Measure)2 Rounds 1 minute Row 3 Spiderman and Reaches each side 5 Scap Pull 4 Oil Pumper + Warrior Squat 3 Hand Walk-Outs with pushup Then 30s Row 5 Kip Swings 5 Pushups with a 3 count Plank hold 5 Quality Step-ups each side 5 Kipping Pullups 10 Pushups 15 Air SquatsBench Press (5x5 percentage based off 90% of 1RM)12 minutes to complete 5@40% 5@50% 5@60% 5@65% 5@75% 5+@85%Warm-up8 minutes to build to WOD weight Recommend 2 reps immediately followed by 2 T2B, then increase loadNowhere Fast (Time)For Time: 50 Power Read More...

7.22.19

CrossFit Texarkana - CrossFitView Public WhiteboardWarm Up *Bike (No Measure)30 second Bike 3 Oil Pumpers & Warrior Reach 3 Walkouts 30 second Bike 6 Samson Lunges 6 Snatch Grip Romanian Deadlifts 30 second Bike 9 Counter Balance Squats with Plate 9 Snatch Grip Behind the Neck Push Presses 30 second Bike 5 Hang Muscle Snatches 5 Overhead SquatsFront Squat (5x5 based off 90% of 1rm )15 min to complete 5@40% 5@50% 5@60% 5@65% 5@75% 5+@85%2.20.18 Functional Fitness (AMRAP - Reps)3x3min Rounds 12/9 Cal Row 12 Burpees Max Front Squats 75/55 Rx+ 95/652.20.18 High Performance & Competitor (AMRAP - Reps)3x3min rounds 15/12 Read More...