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CFL #515

CrossFit Lackland – CROSSFIT

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ROMWOD

ULTIMATE OHANA

Family supports each other. Visit ultimatehawaiiantrailrun.com and kealafoundation.com to see how they are using the power of community to stand against substance abuse. Their programs to support kids are turning the tides of Hawaiian communities at risk.

https://app.romwod.com/workout/ultimate-ohana

In This Workout:

Low Dragon

Bound Angle

Half Front Split

Sumo Squat

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strap/Towel

Skill Work

Work on Squat Cleans for 10 min (Keep weight to no more than working weight for Metcon)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 reps EMOM for 10 min of Squat Clean & Jerks
L4: 135/95 lbs

L3: 115/75 lbs

L2: 95/65 lbs

L1: 75/45 lbs

CFL #514

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (Max reps @ 70% of 90% of 1 RM)

10@40% (0:00)

10@50% (2:00)

10@60% (4:00)

Max Reps @70% (7:00)

*10 min to complete

Metcon

Metcon (Time)

For Time of:

3 Rounds:

10 cal row

7 burpee box jumps, 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups, 16″ (21 cals on AAB

7 D-Ball over shoulder, 100/60 lbs (L3), 60/30 lbs (L2/1), 30/20 lbs (21 Double Unders (L3/2), Attempts (L1), 42 Singles (1 Legless Rope Climbs (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 6 Rope Get-Ups (

CFL #513

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

Power Snatch (20 min to Work up to a heavy 1 RM)

Power Snatch (3 Single reps at 90% of your heavy 1 RM)

Metcon

Metcon (Time)

For Time of:

2-4-6-8-10-8-6-4-2

Deficit Strict HSPU, 45/35 lb plates (L4), Strict HSPU’s (L3), HSPU’s (L2), Wall Walks (L1), Seated DB Press, 35/25 lbs (Muscle Up (L4), Bar MU’s (L3), 4xPU’s/Dips (L2), 2xAssisted PU’s/Dips (L1), 2xRing Rows/Box Dips (
*Complete 2 of each movement, then 4 of each, then 6 of each and so on.

CFL #512

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

10 min to work on the Push Press

Strength Phase

Front Squat (Max Reps @ 70% of 90% of 1 RM)

10@40%

10@50%

10@60%

Max Reps @ 70%

*10 min to complete

Metcon

Metcon (Time)

For Time of:

5 rounds of:

21 Push Press 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1/21 GHD Sit Up (L4), T2B (L3/L2), Ab-Mat Sit-Ups (L1)

Then:

5 rounds of:

21 Cal Row

21 Burpees

*30 min cap

27 Sep 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (Time)

Teams of Three for Time of:

1 Mile Run as a Team

30 Peg Board Ascents (L4), 21 (L3), 15 (L2), 1/2 way up x 2 = 1 Rep (L1), 1/2 way up attempts x 2 = 1 Rep (30 Legless Rope Climbs (L4), Rope Climbs (L3), 21 Rope Climbs (L2), 15 Rope Climbs (L1), 60 Rope Get-Ups (30 Muscle-Ups (L4), Bar Muscle- Ups (L3), 120 Pull-Ups/Dips (L2), 120 Assisted PU/Dips (L1), 120 Ring Rows/Box Dips (1 Mile Run

*Teams can pick which exercise they want to start with first but then must go in order from what is prescribed (i.e. rope climbs then to MU’s and then to Peg Board Ascents).

*Team Members have to alternate each reps in order. If a member cannot do a movement, team subs 10 Burpees EA for that rep.

*Pull-Ups/Dips 3+3 per individual

CFL #510

CrossFit Lackland – CROSSFIT

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ROMWOD

TODAY’S FRESH START

Every day is the opportunity to begin fresh. Start today with this routine for your shoulders, hips, glutes, IT band, and upper back.

https://app.romwod.com/workout/today-s-fresh-start

In This Workout:

Down Dog

Dragon

Lizard

Pigeon

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Strength Phase

Back Squat (Max reps @ 95% of 90% of 1 RM)

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

CFL #509

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Shoulder Press (Max Reps @ 95% of 90% of 1 RM (or go for 1 RM))

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
L2: 53/35 lbs

L1: 53/35 lbs, Assisted Pull-Ups

CFL #508

CrossFit Lackland – CROSSFIT

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ROMWOD

RX to DX

Barbells For Boobs is helping women fight every step of the way from diagnosis to strength! After you ROM, visit barbellsforboobs.org to learn more about how they are using CrossFit to support men & women from diagnosis, through treatment, & into recovery

https://app.romwod.com/workout/dx-to-rx

In This Workout:

Twisted Cross

Twisted Lizard

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

3, 6, 9, 12…

Thrusters 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (30 Double Unders (L3/2), Attempts (L1), Singles (3, 6, 9, 12…

Strict HSPU (L4), HSPU’s (L3), HSPU’s w/Ab-Mat (L1), 1, 2, 3, etc reps Wall Walks (1 Legless Rope Climb (L4), Rope Climbs (L3/2), Rope Get-Ups (L1/

CFL #507

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

Work on Deadlift, working up to 65% (10 min cap)

Strength Phase

Deadlift (Max Reps @ 95% of 90% of 1 RM)

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L3: BMU’s, 135/95 lbs

L2: Pull-Ups/Dips, 135/95 lbs

L1: Assisted PU’s/Dips, 95/65 lbs