Will WOD For Beer

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

4 Rounds:

Rounds 1 & 3 –

14/10 Calorie Row

10 Slow Scap Shrugs/5 Shrimp Pulls

6 Lateral Box Stepups (Knee Level)

Rounds 2 & 4 –

14/10 Calorie Row

0:20 Rope Hang (0:10 Right Over Left/0:10 Left Over Right)

8 Box Pistol Negatives (Same Height as the Lateral Stepups. Step straight down with your free leg & touch your toe to the ground.)

Will WOD For Beer (Time)


3 Rope Climbs (15′)

30 Pistols


R1 – 3 Regular Rope Climbs

R2 – 2 Legless Rope Climbs

R3 – 1 L-Sit Rope Climb

Scaled: Rope Climbs not as high or Seated Rope Climbs (3 to 1)/Pistols to a box or Stepdowns

After Party (Time)

3 Rounds x 750m Row

Rest 1:30 in between rounds.

If you know your 2K time you should hold these intervals at that pace.

Tequila Sunrise

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

Deadlift Warm up


With Partner


Alt. 30 seconds on 30 seconds off for 4 minutes


With KB

10 Suitcase Deadlifts ( 5 each side )

10 Russian KB Swings

10 alt. one arm overhead lunges with KB ( 5 each side)

6 alt. TGU

Deadlift ( EMOM 10, 9, 8, 7)


Unbroken Sets

0:00-1:00 10 reps

1:00-2:00. 9 reps

2:00-3:00 8 reps

3:00-4:00 7 reps

Go as heavy as possible (65%-70% of 1 RM)

but with good form ,and unbroken.

Metcon (AMRAP – Reps)

‘Tequila Sunrise’

Partner WOD

10×2 minute AMRAPS (5 each)

8 Sumo Deadlifts 135/95

10/7 Calorie Bike

(Pick up where partner left off.)

Each calorie counts as one rep .(don’t reset monitor)

From Here to There

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

WMG Warm Up

3-5 Min Foam Roll

200m jog

Mat Trips:

Sampson Stretch


Gymnastic Bear Crawl

Inchworm + 2 push- ups

Crab Crawl

Then 2 rounds

Wrist Stretches

8 Plank shoulder taps

5 Push ups


5 Hang Muscle Cleans

5 push ups

5 Hang Power Cleans

5 Strict Overhead Press

Bench The 5’s (5,5,5-7)

Build to a 5rm

Drop 5% x5

Drop 10% x5-7

Metcon (Time)

From Here to There

4 Rounds for Time

9 Hang Power Cleans 115/80

200M Run


200M Run

RX + 135/95

Cash Out

10 min easy row

Under Paid

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

1:30 Rope Skips

3 Scap Pull

3 Hand Walk-Outs with pushup

3 Spiderman and Reaches each side

60s single leg rope skips

5 Kip Swings

30s Plank Hold

20 Mt Climbers

30s Double Unders

5 Kipping Pullups

10 Pushups

15 Sit-ups


Alt EMOMx14

3-6 Strict Pull-ups

20s Hanging L-sit

UP: Metcon (Time)

4 Rounds

50 Double Inders

30 Abmat Sit-ups

10 Burpee Pull-ups

Cash Out

800m jog immediately after WOD

Workin’ For A Livin’

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

Squat Focus Warm Up

3-5 Foam Roll

2 Min Run , Row or Bike

30-45 seconds each side

*Dorsiflexion from half kneeling with PVC.

*Single Leg Bridge.

*Couch Stretch.


*Alt Birddog

*5-7 GOOD Hip Hinges.

10 Air Squats, or OHS with PVC

With Kettlebell

2 Rounds

5 Deadlifts

5 KB swings

5 Goblet Squats

The 5’s (5RM Drop 5%X5 Drop 10%x5-7 )

Build to a 5 Rep Max

Recommended sets

8(very light. Move well )

5 (heavier but not difficult)

5( Working set, somewhat difficult)

5 RM (Still Maintaining good form)



Metcon (AMRAP – Rounds and Reps)

‘Workin’ For A Livin”

13 Min AMRAP

Buy in.

3 Rounds

14 Wallballs

16 KB Hang Snatch Alt every 4 53/35


16 Wallballs

16 Kettlebell Swings( Russian) 53/35

RX+ 70lbs KB

Cash Out

As soon as possible do a 3 min recovery walk, row or bike.

Then 5 min stretching.

Six Thousand Words

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

400-300-200-100m Row

12 Slam Balls

9 Banded Good Mornings

6 Slow Scap Shrugs

Strength/Skills (Weight)

EMOM For 20:00:

3-3 Cluster Set Front Squats @ 60/63/67/70% of 3RM.

Rest 0:10-15 Between Cluster Sets.

On minute 5, 10, 15, & 20…

8 Plate Pallov Presses (25/15)

Change percentages every 5:00.

Six Thousand Words (Time)

Teams of 2

For Time:

6K Bike

120 Pullups

18 Rounds of “Macho Man” (135/95)

Must go unpartitioned to click Rx.

1 Round of “Macho Man” =

3 Power Cleans

3 Front Squats

3 Push Jerks

Border City Barbell

CrossFit Texarkana – Border City Barbell Club

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Warmup (No Measure)

3:00 Bike (Legs Only)

*Push down on the pedals with your knees.

Banded External Rotation w/0° Abduction x 30 Reps Per Arm

Banded Row/External Rotation/Overhead Press Complex x 15 Reps Per Arm

Hip Halo Activation

Snatch Work (No Measure)

Every 2:00 For 10:00 (5 Sets):

Snatch Lift Off w/0:02 Pause x 5 Reps

Go @ 85% of your best snatch.

Clean & Jerk Work (No Measure)

Every 1:30 for 12:00 (8 Sets):

Dynamic High Hang Power Clean x 2 Reps + 1 Dynamic Split Jerk

Go @ 50% of your best clean & jerk.

Accessory Work (No Measure)

3 Rounds For Quality:

Front Rack Reverse Lunges x 10 Reps (5R5L) (95/65)

Jefferson Curl x 3-5 Reps (Lighter is Better Here)


CrossFit Texarkana – CrossFit

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Catalyst Warm up (No Measure)

Row 2 Min


Time at each movement at coaches discretion.

wrist circles

elbow circles

arm circles

over and back

arm rotations

tricep strectch side bends

torso rotations

bow and bend

hip circles

iron cross


walking lunge


walking RDL with leg swing


Knee ups

Warm-up Row (No Measure)

Discuss Row Technique

5 sets

5-Pull Start + 5 Paced Pulls

10 minutes of pacing s/m

500m Row (Time)

Max Effort 500m Row