Crossfit Boogie

Are you looking for something new and different?

CrossFit Boogie began with the idea of introducing elite fitness to individuals residing in Marshall, Texas and the surrounding communities. Our programs are designed to be universally effective and scalable for all walks of life, shapes, sizes and fitness levels. We train everyone and anyone willing to make the next step in improving fitness. At CrossFit Boogie we believe that form follows function.

What is CrossFit?

CrossFit is a core strength and conditioning program based on continual variance of functional movements performed at high intensity. CrossFit athletes lift weights, run, row, jump, clean and press in infinite combinations for varied durations.

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“Three times a Lady”

10 min each WOD for best score– Dianne, Nancy, and Fran.  5 minutes rest between WODs

1- “Dianne” 21-15-9

Deadlifts (225/155)

Hand Stand Push-ups

Rest 5 Min

2-“Nancy” going for rounds completed

400 M Run

15x OHS (95/65)

Rest 5 Min

3- “Fran” 21-15-9

Thrusters (95/65)






1 and 1/4 front squat: Work up to a max for the day.


Met con:

“Daniel”  for time

50 Pull-ups

400 M Run

21 Thrusters (95/65)

800 M Run

21 Thrusters (95/65)

400 M Run

50 Pull-ups


9 am'ers 1-5-16


Partner WOD Friday


Partner A runs 1 lap around park while Partner B performs bear complexes.  When A returns B runs and A performs bear complexes.  Score is total complexes. (95/65)

bear complexes





Back Squat to a max for the day in 10 reps or less.


Met con:  “My Bumper and me”

AMRAP 25 – (35#/25#)

-200 M OH walk/jog

-20 Ground to Overhead

-20 Russian Twists

-OH Walking Lunges

-20 Bumper squats…



Warm-up and Strength Combo:

Sandbag hill sprints :)


Met Con:  Complete for max reps

1: Inverse Tabata shoulder press (115#/65#)

*Rest 2 minutes

2: Inverse Tabata front squat (185/105#)

*Rest 2 minutes

3: Inverse Tabata deadlift (265#/165#)

*The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals.

*Courtesy CrossFit Mainsite

dont hide your snatch