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CFL #506

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

Spend 5 minutes working up to Clean and Jerk Weight

Olympic Lifting

Metcon (AMRAP – Rounds and Reps)

5 reps EMOM for 12 min of:

Clean & Jerk (Power)

L4: 135/95 lbs

L3: 115/75 lbs

L2: 95/55 lbs

L1: 75/45 lbs

Metcon

Metcon (Time)

10 RFT of:

12 Cal Row

12 Deadlift, 185/115 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (12 Burpee over Bar (Face the bar)

*30 min cap

CFL #505

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

100 Double Unders or Attempts or 200 singles

Olympic Lifting

*L1/

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
*30 min to complete both

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

L4/3/2 as RX’d

L1: Assisted Pull-Ups

20 Sep 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Metcon

Power Clean (15 min for Teams of 2/3 find 1 RM)

Metcon (Time)

Teams of 2/3 for Time:

7 Rounds of:

20 Dumbbell Snatch 70/50 lbs

20 Burpee Box Jumps, 24

Then

6 Rounds of:

21 power snatch, 95/65 lbs

21 burpee over bar

Then

5 rounds of:

Row 500m (Swap every 250 m)

*Teams of 3 add 1/3 reps

*Swap out reps as req’d

CFL #503

CrossFit Lackland – CROSSFIT

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ROMWOD

TAKE ACTION

Take action with Barbells For Boobs and with today’s routine. After you ROM, visit barbellsforboobs.org to learn more about how they are using CrossFit to support men and women from diagnosis, through treatment, and into recovery.

https://app.romwod.com/workout/take-action

In This Workout:

Half Saddle

Seated Forward Fold

Cross Shin Eagle

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

CFL #502

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Warm-up (No Measure)

2 min AMRAP of WB’s (Pick your weight/Height). Try and go unbroken if able.

Then 10 min to set up for Metcon and start warming up to 60 to 70% of BS weight.

BS % is off of 90% of 1 RM

Metcon

Metcon (Time)

For time of:

Back Squat and Double Unders

60 DU’s (L4/3/2), Attempts (L1), Singles (10@40%

50 DU’s (L4/3/2), Attempts (L1), Singles (9@50%

40 DU’s (L4/3/2), Attempts (L1), Singles (8@60%

30 DU’s (L4/3/2), Attempts (L1), Singles (7@70%

20 DU’s (L4/3/2), Attempts (L1), Singles (6@80%

10 DU’s (L4/3/2), Attempts (L1), Singles (5@90%

20 DU’s (L4/3/2), Attempts (L1), Singles (6@80%

30 DU’s (L4/3/2), Attempts (L1), Singles (7@70%

40 DU’s (L4/3/2), Attempts (L1), Singles (8@60%

50 DU’s (L4/3/2), Attempts (L1), Singles (9@50%

60 DU’s (L4/3/2), Attempts (L1), Singles (10@40%

*100 m Run if BS reps are broken up

Additional Work (On Your Own After Class)

Weighted Pull-ups (5 sets of Max Strict Weighted Pull ups)

*Work up to a 1 RM and then do 5 sets of strict weighted PU’s @ 70%. Post max reps achieved on biggest set.

CFL #501

CrossFit Lackland – CROSSFIT

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ROMWOD

BE THE SUNSHINE

Don’t wish for bright shiny days, create them. Today’s ROMWOD will help your disposition and your groin, hips, hamstrings, lower back, spine, shoulders, upper back, and chest.

https://app.romwod.com/workout/be-the-sunshine

In This Workout:

Twisted Cross

Puppy Dog

Seal / Sphinx

Standing Straddle

Frog

Sumo Squat

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Olympic Lifting

Power Clean (20 min to Work up to a Heavy 3 rep touch and go)

Metcon

400m Run (Time)

Max Effort 400m Run

500m Row (Time)

Max Effort 500m Row
*This is only completed if it is raining outside….with lightning, flooding and all around your going to die if you run outside!

CFL #500

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Warm-up (No Measure)

5 min AMRAP of:

15 Wallballs (your choice on wt)

15 Banded Lat Pull-downs (Red Band)……Steady pace (not fast or slow). Shoulders back, Arms Locked Out, Use the lats to pull the band down and up. Don’t use the shoulders!

*Start warming up on the DL. Clock will start at 15:00. You have 25 min to complete the DL exercise.

Strength Phase

Deadlift (3+Reps @ 90% of 90% of 1 RM)

*All %’s are off of 90% of your 1 RM….

Rep/time Scheme:

10@40% (0:00)

10@50% (1:00)

10@60% (3:00)

3@70% (6:00)

3@80% (9:00)

3+@90% (12:00) *Max Effort

3@80% (15:00)

3@70% (18:00)

10@60% (20:00)

10@50% (22:00)

10@40% (24:00)

Metcon

Metcon (Time)

4 RFT of:

25 Push Ups (Regular)

25 Toes to Bar (L4/3/2), Knee-Ups (L1), Ab-Mat Sit-Ups (*10 min cap

CFL #499

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

4 min AMRAP of Partner Alternating WB’s

*Complete 3 Burpee every 10 Reps

30/20 lbs @ 10′ (L4), 30/20 lbs @ 9′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (

Strength Phase

Push Press (3+ Reps @ 90% of 90% of 1 RM)

Push your limits but not til failure.

Below is the entire rep/time scheme.

10@40% (0:00)

10@50% (1:00)

10@60% (2:00)

3@70% (4:00)

3@80% (6:00)

3+@90% (9:00) *Max Reps

3@80% (12:00)

3@70% (14:00)

10@60% (16:00)

10@50% (18:00)

10@40% (20:00)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Power Clean and Jerk EMOM for 10 min

155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), HPC&J 65/35 lbs (

CFL #498

CrossFit Lackland – CROSSFIT

For all of your maxes from week 1, we want you to take 90% of that number and that’s what you will base all of your % strength work off of. We are going to start Jim Wendler’s 5/3/1 Program with a few added sets for volume. If you want a little extra volume you can do the sets of 10 from the warm up sets on the back end, I will leave that up to you . On the sets with a + after the number you are going for for a large number but not until failure. We will also be doing a lot of Olympic lifting work based off of feel, as well as barbell cycling work. These are maxes for the day meaning some days you will feel really good and others not so much, try to maintain proper technique and minimize missed lifts.

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Warm-up

*5 min (Coaches Choice)

Skill Work

Warm-up (No Measure)

3 min AMRAP of:

Wallball’s

5 reps

Rest 5 sec

10 reps

Rest 5 sec

15 reps

Rest 5 sec

20 reps

Rest 10 sec

Start from the beginning

*30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (

Strength Phase

Front Squat (3 or more reps @ 90% off of your 90% of 1 RM)

Push your limits but not to failure.

Below is the entire rep scheme and time frame.

10@40% (0:00)

10@50% (2:00)

10@60% (4:00)

3@70% (6:00)

3@80% (9:00)

3+ @90% (13:00)

3@80% (16:00)

3@70% (19:00)

10@60% (22:00)

10@50% (24:00)

10@40% (26:00)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

3 muscle ups (L4), BMU’s (L3), PU’s/Ring Dips (L2), Assisted PU’s/Ring Dips (L1), Ring Rows/Box Dips (>L1)

3 squat clean, 185/115 lbs (L4), 155/95 lbs (L3), 115/75 lbs (L2), 105/55 lbs (L1), 85/45 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

21-15-9 Reps for Time of:

Shoulder to Overhead, 155/105 lbs

42-30-18

GHD Sit ups