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CFL #654

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Back Squat (20 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of

20/15 AAB Cals

10 Alternating DB Snatches, 70/50 lbs (L3), 50/35 lbs (L2), 35/25 lbs (L1/7 Burpee Box Jump Overs, 30/24″ (L3), 24/20″ (L2), Step Ups, 24/20″ (L1/3 Rope Climbs (L3), 2 Reps (L2), 1 Rep (L1), 6 Get-Ups (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (AMRAP – Rounds and Reps)

2 Person Team WOD

27 min AMRAP of:

40/30 AAB Cals

10 Alternating DB Snatches, 70/50 lbs (L3), 50/35 lbs (L2), 35/25 lbs (L1/7 Burpee Box Jump Overs, 30/24″ (L3), 24/20″ (L2), Step Ups, 24/20″ (L1/5 Rope Climbs (L3), 3 Reps (L2), 10 Get-Ups (L1/

CFL #653

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon

Clean and Jerk (10×2 on the minute @ or above 70%)

Metcon (Time)

For Time of:

21-15-9

Deadlift, 225/155 lbs (L3), 185/135 lbs (L2), 155/105 lbs (L1), 115/75 lbs (Bar Facing Burpee

Rest 5:00

9-15-21

Bar Facing Burpee

Deadlift, 225/155 lbs (L3), 185/135 lbs (L2), 155/105 lbs (L1), 115/75 lbs (

CFL #652

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Deadlift (25 min to find 1 RM)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L2: 95/65 lbs

L1: 85/55 lbs

CFL #651

CrossFit Lackland – CROSSFIT

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Warm-up

No Warm-Up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (Time)

5 RFT of:

Assault Bike

30/24 cal moderate pace (60+/40+ rpm)

20/16 cal mod/fast pace (70+/50+ rpm)

10/8 cal fast pace (80+/60+ rpm)

:30 b/t reps

:90 b/t rounds

*30 min cap

Move right on to the next exercise

Metcon (Time)

5 RFT of:

C2 Row

30/24 cal moderate pace (1200+/700+ Cal/Hr)

20/16 cal mod/fast pace (1500+/1000+ Cal/Hr)

10/8 cal fast pace (1800+/1300+ Cal/Hr)

:30 b/t reps

:90 b/t rounds

*30 min Cap

Additional Work (On Your Own After Class)

Back Squat (4×12 in tempo (4:0:3:0))

Squat Snatch (Snatch Wave: 3, 2, 1, 3, 2, 1, 3, 2, 1 Working set)

CFL #650

CrossFit Lackland – CROSSFIT

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Warm-up

16 min AMRAP of:

2:00 Row

50′ Lateral Side Step (Left/Right) w/KB

20 Goblet Squats

20 Romanian KB Deadlifts

*Use light KB

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Power Phase

Bench Press (20 min to find 1 RM)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L2: 115/75 lbs

L1: 95/65 lbs

Time cap: 5:00

Additional Work (On Your Own After Class)

Back Squat (4×12 in tempo (4:0:3:0))

Squat Snatch (Snatch Wave: 3, 2, 1, 3, 2, 1, 3, 2, 1 Working set)

Metcon (Time)

5 RFT of:

Assault Bike

30/24 cal moderate

20/16 cal mod/fast

10/8 cal fast

:30 b/t reps

:90 b/t rounds

CFL #649

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

2:00 AAB Bike

100′ Lunges (Forward/Backward)

10 Air Squats (2 sec pause in the bottom)

10 Inchworms

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

25/20 Cals on AAB (L4/3), 20/15 cals (L2/1), 15/10 cals (25 Wall balls, 20/14 lbs @ 10′ (L4/3), 20 reps @9′ (L2/1), 15 reps @8′ (

Metcon (Distance)

20 min AMRAP (distance) of:

Run 1000m

(200m fast/200m easy/200m fast/200m easy/200m fast)

Rest 1:00 b/t rounds

CFL #648

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice – 5 min

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Front Squat (25 min to find 1 RM)

Metcon

Metcon (Time)

For Time of:

50 GHD Sit-Ups (L4), 40 (L3), 50 AbMat Sit-ups (L2/1/50 Chest to Ground HR Push Up

50 T2B (L4), 40 (L3), 30 (L2/1), 50 Knee-Ups (100’ HS walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (AMRAP – Rounds and Reps)

Teams of two

27 min AMRAP of:

Part 1

50′ Sandbag Lunges, 45/25 lbs

50′ Sandbag Walk

15 Lateral Burpee over Sandbag

10 KBS, 70/53 lbs (L3), 53/35 lbs (L2), 35/16 lbs (L1)

Part 2

30 cals on the AAB

*Athlete one completes Part 2 while athlete two completes part 1. Switch out after 30 cals. Score is only for Part 1.

CFL #647

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

3 rounds for time:

100 Double Under (L4/3), 75 (L2), 50 Attempts (L1), 100 Singles (20 Strict HSPU’s (L4), HSPU’s (L3), 7 Wall Walks (L2), 3 Wall Walks (L1), 10 Seated DB Press, 35/25 lbs (15 Box Jumps, 24/20″ (L4/3/2), Box Step Ups (L1/20 Strict HSPU’s (L4), HSPU’s (L3), 7 Wall Walks (L2), 3 Wall Walks (L1), 10 Seated DB Press, 35/25 lbs (100 Double Under (L4/3), 75 (L2), 50 Attempts (L1), 100 Singles (Rest 5:00 b/t rounds.