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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

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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

CFL #635

CrossFit Lackland – CROSSFIT

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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

Metcon (Calories)

For Calories on Assault Bike:

4×1:00 at Moderate Pace/1:00 Easy Pace

Rest 1 min (after last 1:00 easy pace)

4×1:00 at Moderate Pace/0:45 Easy Pace

Rest 1 min (after last 0:45 easy pace)

4×1:00 at Moderate Pace/0:30 Easy Pace

Rest 1 min (after last 0:30 easy pace)

4×1:00 at Moderate Pace/0:15 Easy Pace

Rest 1 min (after last 0:15 easy pace)

*Total time is 30 min

CFL #634

CrossFit Lackland – CROSSFIT

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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

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
*Post Tie Breaker Time: Time completed Step-Ups and Time completed HSPU’s or Time completed HSW’s.

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes
*Post Tie Breaker Time: Time completed Step-Ups and Time completed HSPU’s or Time completed Bear Crawl.

CFL #633

CrossFit Lackland – CROSSFIT

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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

Metcon (Time)

2 RFT of:

500m row

20 lateral burpee over rower

15 D-Ball Clean, 100/60 lbs (L3/2/1), 60/30 lbs (

Metcon (Time)

2 RFT of:

500m row

20 lateral burpee over rower

15 D-Ball Clean, 100/60 lbs (L3/2/1), 60/30 lbs (

CFL #632

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

2:00 Machine of your choice

20 Ring Rows

10 Empty BB Muscle Snatch

1:00 HS hold

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 (AMRAP – Rounds and Reps)

5 min AMRAP of:

50 Double Under

10 Thruster, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

40 Double Under

8 Thruster, 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

30 Double Under

6 Thruster 135/95 (L3), 115/75 lbs (L2), 95/65 lbs (L1), 85/55 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

3 RFT of:

9 bar muscle ups

6 power snatch, 165/115 lbs

100’ HS Walk

Power Snatch (5 sets of 3 reps)

CFL #631

CrossFit Lackland – CROSSFIT

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Warm-up

3 rds:

1 min AAB

20 Alt Leg V-ups

10 Single Arm DB Strict Press (each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

500m Row

10 Strict Defict HSPU (4/2″), Strict HSPU’s (L3), HSPU’s (L2), 5 Wall Walks (L1), 10 Seated DB Press, 35/25 lbs (

Metcon (Time)

For Time:

50 T2B (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Knee-Ups or AbMat Sit-Ups (100 GHD Sit Up (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1), 50 T2B, Knee-ups or AbMat Sit-Ups (50 T2B (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Knee-Ups or AbMat Sit-Ups (

Additional Work (On Your Own After Class)

Metcon (Time)

3 RFT of:

12 Strict Pull Ups

12 Bench Press, 185/115 lbs

Metcon (No Measure)

Accessory work:

4 Rounds:

20 Banded Pull aparts

10 PVC Pass Throughs

:45 Seal Stretch

10 Windmills (light KB, each side)

CFL #630

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:00 Row

10 Inch Worm

5-10 Strict Pull ups or Ring Rows

10 PVC pass throughs

15 Air Squats

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 (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 Ring Muscle Up (L4), Bar MU’s (L3), C2BPU’s/Ring Dips (L2), Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (5 Squat Snatch 165/115 (L4), 135/95 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

5 rope climb (L4), 4 reps (L3), 3 reps (L2), 2 Reps (L1), 8 Rope Get-Ups (5 Squat Snatch 165/115 (L4), 135/95 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 Bar Muscle Up (L4), 8 reps (L3), C2BPU’s/Ring Dips (L2), Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (5 Squat Snatch 165/115 (L4), 135/95 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

Additional Work (On Your Own After Class)

Front Squat (5 sets of 5 reps, Add 10# front last week )

Power Clean (3 sets of 3@75%, 2@80%, 1@85% of 1 RM)

Increase weight between sets if you feel good

CFL #629

CrossFit Lackland – CROSSFIT

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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)

Skill Work

10 min to work on DU’s

15 min to work on Clean and Jerks

Metcon

Metcon (Time)

3 RFT of:

30 Wallball, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (100 double under (L4), 75 reps (L3), 50 reps (L2), 100 attempts (L1), 100 Singles (10 Clean and Jerk, 225/155 lbs (L4), 185/115 lbs (L3), 135/95 lbs (L2), 95/65 lbs (L1), 85/45 lbs (Rest 3:00 b/t rounds