(210) 560-9961

CFL #628

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Metcon

19.2: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

19.2: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

CFL #627

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (Distance)

Row for Distance

3×3:00 Mod/rest :30 btw sets

Rest 1:00

3x:40 fast/rest :20 btw sets

Rest 1:00

3×2:00 mod-fast/rest :30 btw sets

Rest 1:00

3x:20 faster/rest :40 btw sets

Rest 1:00

3×1:00 fast/rest :30 btw sets

CFL #626

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Skill Work

10-15 min working on Deadlift

Metcon

Metcon (Time)

3 RFT of:

21/18 Cal Assault Bike

15 Burpee Box Get Over 48″ (L4), 40″ (L3), 30″ (L2/L1)

9 Deadlift 315/225 lbs (L4), 285/185 lbs (L3), 225/135 lbs (L2), 185/105 lbs (L1), 135/85 lbs (Rest 3:00 b/t rounds.

Additional Work (On Your Own After Class)

High-Hang Snatch (5 working sets of 3 reps, ascending (Squat))

Metcon (Time)

2 RFT of:

21-15-9

Thruster, 95/65 lbs

SDHP, 95/65 lbs

Rest 5:00 b/t rounds

CFL #625

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Skill Work

10-15 min’s working on Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

3 Legless Rope Climbs (L4), 3 Rope Climbs (L3), 2 Reps (L2), 1 Rep (L1), 9 Rope Get-Ups (75’ HS Walk (L4), 50′ (L3), 25′ (L2),

10 Squat Clean 185/125 lbs (L4), 155/105 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (Rest 3:00 b/t rounds.

*25′ = 1 rep

Additional Work (On Your Own After Class)

Metcon (Distance)

For Distance:

Row

3×3:00 Mod/rest :30

Rest 1:00

3x:40 fast/rest :20

Rest 1:00

3×2:00 mod-fast/rest :30

Rest 1:00

3x:20 faster/rest :40

Rest 1:00

3×1:00 fast/rest :30

Front Squat (5 sets of 5 reps @75% + 5 lbs)

CFL #624

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Skill Work

10 min to work on Double Unders

10 min to work on Power Snatch

Metcon

Metcon (Time)

2 RFT of:

10 Power Snatch 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (100 Double Under (L4), 75 reps (L3), 50 reps (L2), 100 Attempts (L1), 100 singles (50 GHD Sit Up (L4), 25 reps (L3), 50 AbMat Sit-Ups (L2/L1), 25 AbMat SU’s (100 Double Under (L4), 75 reps (L3), 50 reps (L2), 100 Attempts (L1), 100 singles (10 Power Snatch 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (Rest 5:00

*30 min cap

Additional Work (On Your Own After Class)

Metcon (Time)

For Time of:

15-12-9

Bar Muscle Up (L3)

Deficit HSPU, 6″/4″ (L3)

Rest 3:00 Then:

9-12-15

Deficit HSPU, 6″/4″ (L3)

Bar Muscle Up (L3)

Bench Press (3 working sets of 10 reps, ascending)

Bent Over Row (4 working sets of 12 reps, ascending)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Metcon (Time)

Teams of 3 Complete for Time of:

Run 800m as a Team

9-6-3

Chest to Bar Pull-Ups (L4/3), Pull-Ups (L2), Jumping Pull-Ups (L1), Ring Rows (15-12-9

Deadlift 315/225 lbs (L4), 285/185 lbs (L3), 225/135 lbs (L2), 185/95 lbs (L1), 135/65 lbs (Run 800m as a Team

Then:

8-5-2

Bar Muscle-Ups (L4), Chest to Bar Pull-Ups/Dips (3), Pull-Ups/Dips (L2), Jumping Pull-Ups/dips (L1), Ring Rows/Box Dips (14-11-7

Hang Power Clean 225/135 lbs (L4), 185/105 lbs (L3), 135/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (Run 800m as a Team

Then:

7-4-1

Ring Muscle Up (L4), Bar Muscle-Ups (L3), Chest to Bar Pull-Ups/Dips (L2), Pull-Ups/Dips (L1), Jumping Pull-Ups/dips (13-10-6

Shoulder to Overhead, 185/105 lbs (L4), 155/95 lbs (L3), 135/85 lbs (L2), 95/65 lbs (L1), 65/35 lb

Then:

800 m Run

*Athletes have to perform all reps to move on, but can rest while partner completes theirs.

CFL #623

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Strength Phase

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

Olympic Lifting

Clean and Jerk (Work up to moderate/heavy double (not TnG))

CFL #622

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

CFL #621

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

For Time of:

5 Cals on AAB

100m Sprint

10 Cals on AAB

100m Sprint

15 Cals on AAB

100m Sprint

20 Cals on AAB

100m Sprint

25 Cals on AAB

100m Sprint

Rest 5 min

100m Sprint

25 Cals on AAB

100m Sprint

20 Cals on AAB

100m Sprint

15 Cals on AAB

100m Sprint

10 Cals on AAB

100m Sprint

5 Cals on AAB

100m Sprint

CFL #620

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

For Time of:

12-9-6

Atlas Stone Clean 145/95 lbs (L4), 115/65 lbs (L3), 95/45 lbs (L2), 65/30 lbs (L1/*100’ HS Walk after each set (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (

Metcon (Time)

4 RFT of:

21 Cal AAB

4 Rope Climbs (L4), 3 Reps (L3), 2 Rep (L2), 1 Rep (L1), 8 Rope Get-Ups (

Additional Work (On Your Own After Class)

Power Snatch (3.3.2.2.1.1. working up to a HVY 1 RM)