Month: December 2018

CrossFit Lackland – CROSSFIT

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New Years Day WOD – Bring the HATE (Time)

Buy-In

New Year in meters Row ….. 2018, 2019, 2020, etc (Switch Out as Req’d)

Then…LET THE HATE BEGIN!!!

Teams of 2 complete 2 Rounds of the following 12 movements/18, 19, 20, etc reps EA of… (Pick the year)

Push Jerks

Pull-ups (RX), Ring Rows (S)

Power Snatches

Partner Wallball Sit-Ups, 20lbs

Back Squats

Toes 2 Bar (RX), Knee-Ups (S)

Power Cleans

HSPU’s (RX), 1/2 Wallwalks (S)

Front Squats

Burpee Box-Jumps 24″(RX), Step-Ups 24″ (S)

Front Rack Alt Lunges

Double Unders Unbroken (RX), 2x Singles (S)

*FIRST ATHLETE MUST COMPLETE THEIR SET OF ALL REPS BEFORE THE NEXT PARTNER GOES.

*WEIGHT IS 95/65 LBS (go lighter if req’d)

Then…

Buy Out

New Year in meters on the AAB ….. 2018, 2019, 2020, etc (Switch Out as Req’d) (Switch Out as Req’d)

Chad (Time)

For Time:

1000 x 20″ Box Step Ups w/Vest or Backpack, 45/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1)

The story.

It was the afternoon of Friday, December 14. Jimi Letchford, James Hobart and Adrian Bozman joined Dave Castro downstairs in CrossFit HQ’s box. Each one with a 45-pound backpack strapped on, they began stepping, up and down on a 20″ box, repeatedly for 1,000 steps.

The workout is called Chad — it was named after Chad Wilkinson, a friend of Castro’s and a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29th.

CrossFit Lackland – CROSSFIT

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Metcon

Chad (Time)

For Time:

1000 x 20″ Box Step Ups w/Vest or Backpack, 45/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1)

The story.

It was the afternoon of Friday, December 14. Jimi Letchford, James Hobart and Adrian Bozman joined Dave Castro downstairs in CrossFit HQ’s box. Each one with a 45-pound backpack strapped on, they began stepping, up and down on a 20″ box, repeatedly for 1,000 steps.

The workout is called Chad — it was named after Chad Wilkinson, a friend of Castro’s and a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29th.

CrossFit Lackland – CROSSFIT

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Rest

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (Time)

Teams of 2 Complete for Time of:

10 Rounds

30/24 Cal Row

20 Back Squat 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (3 Rope Climbs (L4/3), 2 Rope Climbs (L2/1), 6 Rope Get-Ups (

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

5 RFT of:

12 Def HSPU, 4.5″/3.5″ (L4), Strict HSPU (L3), HSPU (L2), 6 Wall Walks (L1), Seated DB Press, 35/25 lbs (12 GHD Sit Up, 20/14 lbs (L4), GHD’s (L3), T2B (L2), Knee-Ups (L1), AbMat Sit-Ups (12 DBall Clean, 100/60 lbs (L4/3/2), 60/30 lbs (L1/

Strength Phase

Deadlift (7 Sets of 5 reps @ 75% of 1 RM)

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Metcon

Strength Phase

Metcon (Time)

For Time of:

2 sets

12-9-6

Muscle Ups (L4), Bar MU’s (L3), C2BPU’s (L2), Pull-Ups (L1), Assisted PU’s or Ring Rows (Burpee Box Jump Overs, 30″ (L4), 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups 20″ (12-9-6

Muscle Ups (L4), Bar MU’s (L3), C2BPU’s (L2), Pull-Ups (L1), Assisted PU’s or Ring Rows (Burpee Box Jump Overs, 30″ (L4), 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups 20″ (

Metcon (Time)

For Time:

Shoulder Press

35 reps @ 75% of your 1RM

CrossFit Lackland – CROSSFIT

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Skill Work

15 min to work on Rower Skills

Metcon

Metcon (AMRAP – Reps)

For Total Cals/Reps

8 Rounds on AAB

:40 moderate/:20 Rest

Then:

3:00 rest

Then:

8 Rounds on C2

:30 moderate/:30 Rest

Then:

3:00 rest

8 Rounds of DU’s (L3/2), Attempts (L1), Singles (:20 Fast/:40 Rest

CrossFit Lackland – CROSSFIT

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Warm-up

200m jog

200m walk

10 leg swings forward (each leg)

10 leg swings sideways (each leg)

1:00 calf/achilles stretch (each leg)

In 20m increments:

Knee pulls to chest

Heel pulls to butt

Lunge and reach to the sky

Lunge with Russian twist

High kicks

Toe walks

Heel walks

Karaoke one way

Karaoke other way

Running high knees

Running butt kicks

Running low kicks

Running high kicks

Metcon

Metcon (Distance)

For Distance:

Run

5:00 moderate/1:00 easy

4:00 moderate/1:00 easy

3:00 moderate/1:00 easy

2:00 moderate/1:00 easy

1:00 moderate/1:00 easy

Metcon (Time)

For Time of:

2 Rounds

21/18 Cal Assault Bike

15 Bar Facing Burpee Over Bar

9 Power Snatch, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (Rest 5:00….yes “YOU MUST REST”

Then:

2 Rounds

21/18 Cal Assault Bike

15 Bar Facing Burpee Over Bar

9 Power Snatch, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (

Metcon (Distance)

“ONLY for INCLEMENT WEATHER”

For Distance:

ROW

5:00 moderate/1:00 easy

4:00 moderate/1:00 easy

3:00 moderate/1:00 easy

2:00 moderate/1:00 easy

1:00 moderate/1:00 easy

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

12 Days of Christmas (Time)

Teams of two complete for time of:

1 x 200 m run

2 x Power Snatch 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

3 x Chest to bar pull-up (RX+), KPU (RX), Ring Rows (S)

4 x Squat Cleans 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

5 x HSPUs (RX), C2G Push-Ups (S)

6 x Wallballs, 20/14 lbs @ 10′ (RX), @ 8′ (S)

7 x Pistols (RX), Squats (S)

8 x Push Jerks 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

9 x KBS 53/35 lbs (RX), 35/25 lbs (S)

10 x Toes to Bar (RX), Knee Ups (S)

11 x Box Jumps 24/20″ (RX), 20/16″ (S)

12 x Thrusters 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

(Each team member completes all reps)

(45 min cap)

*This goes just like the 12 Days of Christmas….

200m Run

2 x PS

200m Run

3 x C2BPU’s

2 x PS

200m Run

4 x SC

3 x C2BPU’s

2 x PS

200m Run

etc, etc, etc……

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Metcon

All I want for Christmas….. (AMRAP – Rounds and Reps)

Teams of two 25 min AMRAP of:

5 Cals on C2 (All)

10 Cals on AAB (All)

15 Double Unders (L)4/3/2), Attempts (L1), 30 Singles (1 Deadlift, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Hang Squat Clean, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Shoulder to Overhead, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Muscle Up (L4), Bar MU (L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (1 Ring Dip (L4/3/2), Assisted Dips (L1), Box Dips (1 Strict HSPU (L4) HSPU’s (L3), Wall Walks (L2/1), Seated DB Press, 35/25 lbs (*Add 1 Rep per Round for gymnastics

*Muscle up then Ring Dip or Bar Muscle Up then Bar Dip

*Each Athlete must compete all reps before moving on