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Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of Two Complete for Time of:

120/90 Cals on the AAB

120 GHD Sit-Ups (L4), 90 (L3), AbMat Sit-Ups (L2/1/100/75 Cals on the AAB

100 HSPU’s (L4), 80 (L3), 60 (L2), 50 WallWalks (L1), DB Presses, 35/25 lbs (80/60 Cals on the AAB

80 T2B (L4), 60 (L3), 40 (L2), Knees to Elbow (L1), Knee-Ups (60/45 Cals on the AAB

60 WallBalls, 30/20 lbs (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9′ (40/30 Cals on the AAB

40 Bar Muscle-Ups (L4), 30 (L3), Pull-Ups/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (

CFL #586

CrossFit Lackland – CROSSFIT

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Metcon (Time)

3 RFT of:

100 Double Unders (L4), 75 reps (L3), 50 reps (L2), 50 Attempts (L1), 100 Singles (10 Squat Snatch, 185/125 lbs (L4), 135/95 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

Warm-up

3 mins couch stretch R/L

Then

3 rounds

20 PVC pass throughs

20 Banded pull aparts

20 Alternating Lunges

Metcon (Time)

2 RFT of:

30 Alternating Front Rack Lunges, 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (8/6 Muscle Ups (L4), Bar MU’s (L3), Pull-Ups/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (100’ Hs walk (L4), 50′ (L3), 25′ (L2), 200′ Bear Crawl (L1), 100′ (8/6 Muscle Ups (L4), Bar MU’s (L3), Pull-Ups/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (30 Alternating Front Rack Lunges, 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (*35 min cap

CFL #585

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of: 4 RDS (L4), 3 RDS (L3), 2 RDS (L2/1/21-15-9

Toes to Bar (L3/2), Knee-Ups (L1), AbMat Sit-Ups (Burpee to 6″

Dumbbell Push Press, 2×50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (Rest 2:30 min between rounds

Strength Phase

Deadlift (10 sets of 3 reps @ 85% of 1 RM)

Shoulder Press (10 sets of 3 reps @ 85% of 1 RM)

Additional Work (On Your Own After Class)

Complete if you completed DL and SP yesterday…..Otherwise you must do DL and SP first.

Power Clean (Find 1 RM)

CFL #584

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

Assault Bike

4×25/20 cals (L3), 20/15 cals (L2), 15/10 cals (L1), 10/5 cals (:30 b/t reps

3:00 b/t rounds

*1 RD = 4 sets

Metcon (Time)

10-8-6-4-2 For Time of:

Bench Press 225/145 lbs (L4), 185/105 lbs (L3), 135/75 lbs (L2), 95/65 lbs (L1), 75/35 lbs (Box Jump 30″ (L4), 24″ (L3/2), 20″ (L1), 20″ Step Ups (

Additional Work (On Your Own After Class)

Deadlift (10 sets of 3 reps @ 85% of 1 RM)

Shoulder Press (10 sets of 3 reps @ 85% of 1 RM)

CFL #583

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

21-15-9 reps of:

Thrusters 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (AAB Cals

*Rest 5 min

15-12-9 reps of:

Thrusters, +20/10 lbs

AAB Cals

*Rest 5 min

12-9-6 reps of:

Thrusters, +20/10 lbs

AAB Cals

*

Additional Work (On Your Own After Class)

Metcon (Time)

2 RFT of

:30 hard effort assault bike

1:30 easy effort assault bike

100′ Lunges

20 air squats

CFL #582

CrossFit Lackland – CROSSFIT

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Skill Work

15 min to work up to working weight

Metcon

Metcon (Time)

3 RFT of:

12-9-6

Power Clean 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 135/85 lbs (L1), 95/65 lbs or lighter (Parallete HSPU (L4), 4.5/3.5′ Def HSPU’s (L3), HSPU’s (L2), 2/3’s Wallwalks (L1), Seated DB Press, 35/25 lbs (

Additional Work (On Your Own After Class)

Front Squat (10 sets of 3 reps @ 85% of your 1RM)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

10 min AMRAP of:

200 m Row

20 Burpees over rower

Rest 2 min

10 min AMRAP of:

40 cals on AAB

20 DBall to shoulder, 100/60 lbs

Rest 5 min then on to METCON 2

Metcon (Time)

For time of:

75 WB’s, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (65 BJ’s, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), 24/20″ Step-ups (L1), 20/16″ (55 GHD’s (L4/3), T2B (L2), Knee-Ups (L1), AbMat Sit-Ups (45 HRPU’s

35 DU’s ea (L4/3/2), Attempts (L1), 70 singles (25 DB Hang Power Clean & Jerks, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/25 DB Hang Power Clean & Jerks, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/35 DU’s ea (L4/3/2), Attempts (L1), 70 singles (45 HRPU’s

55 GHD’s (L4/3), T2B (L2), Knee-Ups (L1), AbMat Sit-Ups (65 BJ’s, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), 24/20″ Step-ups (L1), 20/16″ (75 WB’s, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (

CFL #580

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

6 RFT of:

12/10 PHSPU (L4), 4.5″/3.5″ Def HSPU (L3), HSPU (L2), 6/4 Wallwalks (L1), Seated DB Press (3/2 Legless Rope Climbs (L4), Rope Climbs (L3), 2/1 Rope Climbs (L2), 2/1 Attempts (L1), 6 Rope Get-Ups (

CFL #579

CrossFit Lackland – CROSSFIT

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Warm-up

Run 800m Moderate

Then

3 Sets

4x400m

Rest :40 b/t reps

Rest 3:00 b/t sets

Cool down

800m Moderate

Metcon

Metcon (Time)

15-12-9 Reps for Time:

Ring Muscle Up (L4), Bar MU’s (L3), Pull-Ups/Ring Dips (L2), Assisted PU’s/Ring Dips (L1), Ring Rows/Box Dips (Front Squat, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 105/65 lbs (L1), 85/45 lbs or lighter (

CFL #578

CrossFit Lackland – CROSSFIT

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Warm-up

Skill Work

Go over GHD’s and T2B (<10 min)

Metcon

Strength Phase

Metcon (Time)

3 RFT of:

100’ Double Dumbbell Lunges, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (25 GHD Sit Up (L4/3 only), AbMat sit-ups (L2/1/100’ Double Dumbbell Lunges, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (25 T2B (L4/3/2), Knee-ups (L1), AbMat Sit-Ups (

Deadlift (8 sets of 4 reps @80% of your 1RM)