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CFL #643

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (Time)

For Time of:

10 Thrusters, 135/95 lbs (L4), 115/85 lbs (L3), 105/75 lbs (L2), 95/65 lbs (L1), 85/55 lbs (500m Row

10 Thrusters, 135/95 lbs (L4), 115/85 lbs (L3), 105/75 lbs (L2), 95/65 lbs (L1), 85/55 lbs (500m Row

10 Thrusters, 135/95 lbs (L4), 115/85 lbs (L3), 105/75 lbs (L2), 95/65 lbs (L1), 85/55 lbs (

Metcon (Time)

For Time of:

10 Bar Muscle ups (L4), 5 Reps (L3), Pull-Ups/Dips (L2), Assisted PU/Dips (L1), Ring Rows/Box dips (500m Row

10 Bar Muscle ups (L4), 5 Reps (L3), Pull-Ups/Dips (L2), Assisted PU/Dips (L1), Ring Rows/Box dips (500m Row

10 Bar Muscle ups (L4), 5 Reps (L3), Pull-Ups/Dips (L2), Assisted PU/Dips (L1), Ring Rows/Box dips (

Additional Work (On Your Own After Class)

Metcon (Time)

5 RFT of:

20/15 Cal Assault Bike

10 Burpee Box Get Over 48″

20 Pull Up

Rest 3:00 b/t rounds.

Metcon (No Measure)

3 Rounds (no measure):

10 Glute Ham Raise

20 Hip Extensions

Rest 2:00 b/t Rounds.

CFL #642

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (AMRAP – Reps)

6 Rounds of:

4 min AMRAP of:

400m run (L4/3), 200m Run (L2/1/8/6 Muscle Up (L4), Bar MU’s (L3), Pull-Up’s/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (Max Reps Power Clean @ 75% of 1 RM or if you don’t have a 1 RM: 225/155 lbs (L4), 205/135 lbs (L3), 185/105 lbs (L2), 135/85 lbs (L1), 95/65 lbs or lighter (Rest 4:00 b/t Rounds

Score is number of power cleans

Don’t use over 75% of 1 RM power clean

Additional Work (On Your Own After Class)

Front Squat (3×3 @80% of your 1RM )

Power Snatch (5×3 working sets, ascending. (Not TnG))

Snatch Pull (5×3, heavy across)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Old Filthy Twin Bastards… (Time)

For Time of:

400 m Sandbag Run, 45/25 lbs

100 Box Jumps, 24/20″

100 Jumping Pull-Ups

100 KBS, 35/25 lbs

100 Walking Lunges

100 Knees to Elbows

100 Push Press, 45 lbs

100 Back Extensions

100 Partner Wall Balls, 20/14 lbs

100 Burpees

100 Double Unders/200 Singles

400 m Sandbag Run, 45/25 lbs

*Only one Athlete Moves at a time, except for the SB Run (one SB per Team)

CFL #641

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice – 5 min

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CFL#640

CrossFit Lackland – CROSSFIT

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Warm-up

On your own for 15 to 20 min (Focus on Shoulders)

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CFL #639

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice – 5 min

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (Distance)

Run 3 Rounds for Distance of:

2 sets:

2:00 moderate (75-85% 5k pace)

1:00 easy (65-75% 5k pace)

1:00 fast (85-95% 5k pace)

1:00 walk

*no rest b/t sets, 3:00 b/t rounds.

**Total of 36 minutes

CFL #638

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice – 5 min

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (Time)

6 RFT of:

9 PHSPU (L4), Def HSPU’s, 4″/3″ (L3), HSPU (L2), 4 Wall Walks (L1), Seated DB Press, 35/25 lbs (6 Squat Clean 185/125 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 95/65 lbs (L1), 75/45 lbs (3 Rope Climb (L3), 2 Reps (L2), 1 Rep (L1), 6 Get-Ups (

Additional Work (On Your Own After Class)

Deadlift (3×3 @80%)

CFL #637

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches choice – 5 min

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (Time)

For Time of:

3 Rounds

28 Wallball, 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (14 Toes to Bar (L3/2), Knee-Ups (L1), Ab-Mat Sit-Ups (7 OHS, 185/125 lbs (L4), 155/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (28 Wallball, 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (14 Toes to Bar (L3/2), Knee-Ups (L1), Ab-Mat Sit-Ups (7 OHS, 185/125 lbs (L4), 155/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (

Additional Work (On Your Own After Class)

Front Squat (5×5 @70%)

Metcon (Time)

4 RFT of:

75 Double under

25/20 Cal Assault bike

10 Power Snatch, 135/95 lbs

Rest 3:00 b/t rounds

CFL #636

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Coaches Choice – 5 min

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

Hanging Knee-Ups (M)

Ab Crunches (Hold for 2 seconds at top)

Ab Crunches (Fast)

Metcon

Metcon (Time)

For Time of:

30/25 Cal Row

15 Bench Press, 185/125 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (30/25 Cal Row

12 Bench Press 185/125 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (30/25 Cal Row

9 Bench Press 185/125 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (30/25 Cal Row

Rest 5:00

25/20 Cal Row

12 Bench Press, 205/135 lbs (L4), 185/125 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (25/20 Cal Row

9 Bench Press, 205/135 lbs (L4), 185/125 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (25/20 Cal Row

6 Bench Press, 205/135 lbs (L4), 185/125 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (25/20 Cal Row

Additional Work (On Your Own After Class)

Power Clean (5 sets of 3 reps (All sets use same weight)

Clean Pull (5 sets of 3 reps (All sets use same weight))

Metcon (Time)

4 RFT of:

25 Push Press, 95/65 lbs

15 Bar Facing Burpees

25 GHD Sit up

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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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

Partner Murph (Time)

For Time of:

1 Mile Run w/Vest, 20/14 lbs

100 Pull-Ups (RX), Ring Rows (S)

200 Push-Ups (RX), knee chest to ground hand release push-ups (S)

300 Squats

1 Mile Run w/Vest, 20/14 lbs

*Teams of 2:

*Run as a Team

*Divide all reps up as required

*Go in order