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CFL #678

CrossFit Lackland – CROSSFIT

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Warm-up

Strength Phase

Shoulder Press @ 70% 1 RM +25% Chain/band wt (3 sets of 5 reps)

Metcon

Metcon (Time)

4 RFT of:

20/15 Cal Assault Bike

10/8 Bar Muscle Up (L4), 8/6 Reps (L3), 10 Pull-Ups/10 Dips (L2), 10 Assisted PU’s/10 Assisted Dips (L1), 10 Ring Rows/10 Box Dips (

CFL #677

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice (15 min)

Metcon

TEXAS MIDLINE MASSACRE (Time)

For Time of:

100 DOUBLE UNDER (L4/3/2), Attempts (L1), 200 Singles (40 FT HANDSTAND WALK (L4/3/2), 40 FT SINGLE ARM OVERHEAD DB LUNGE 35/25 (L1), 25/15 lbs (8 SNATCH (ANY STYLE) 225/145 (L4), 185/115 (L3), 155/95 (L2), 135/85 (L1), 95/65 (16 OVERHEAD SQUATS 225/145 (L4), 185/115 (L3), 155/95 (L2), 135/85 (L1), 95/65 (40 FT HANDSTAND WALK (L4/3/2), 40 FT SINGLE ARM OVERHEAD DB LUNGE 35/25 (L1), 25/15 lbs (24 DUAL DB THRUSTERS 50/35 (L4/L3), 35/25 (L2/1), 25/15 lbs (

Metcon (AMRAP – Reps)

3 Rounds for AMRAP:

1 min Row for Cals

1 min AAB for Cals

1 min Box Jumps, 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups 20″ (1 min KBS, 53/35 lbs (L3/2), 35/25 lbs (L1/1 min T2B (L3/2), Knee-Ups (L1), AbMat Sit-Ups (*Rest 1 min between rounds

CFL #676

CrossFit Lackland – CROSSFIT

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Warm-up

Strength Phase

Front Squat @ 70% 1 RM +25% Resistance (2 Sec Pause at the bottom: 3 sets of 5 reps)

Chains and/or bands

Metcon

Metcon (AMRAP – Reps)

31 min AMRAP of:

Part 1:

11 min AMRAP of:

2k Row

Max Reps HSPU

Rest til 20:00

Part 2:

11 min AMRAP of:

2k Row

Max Reps Burpees over the rower (facing)

*Wear your Vest….if you dare (L4)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Squat Clean (Find 1 RM)

Metcon

Metcon (Time)

Teams of 2, 8 RFT of:

10 Thruster, 165/115 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/65 lbs (L1), 75/45 lbs (8/6 Muscle Ups (L4), 4/3 Muscle Ups (L3), Bar Muscle-Ups (L2), 3x Pull-Ups (L1), 3x Ring Rows (10 Power Snatch, 165/115 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/65 lbs (L1), 75/45 lbs (8/6 Muscle Up (L4), 4/3 Muscle Ups (L3), Bar Muscle-Ups (L2), 3x Pull-Ups (L1), 3x Ring Rows (

CFL #675

CrossFit Lackland – CROSSFIT

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Warm-up

Metcon

Metcon (Time)

2 RFT of:

15-12-9

Box Jump, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), Step-Ups, 24/20″ (L1/Deadlift, 315/225 lbs (L4), 275/185 lbs (L3), 225/135 lbs (L2), 185/105 lbs (L1), 135/85 lbs (Rest 5:00 b/t rounds.

CFL #674

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice

Metcon

Metcon (Time)

4 RFT of:

400m run (L3/2/1), 200 m (10 D-Ball Cleans, 100 lbs for ladies (L4), 100/60 lbs (L3/2), 60/30 lbs (L1/

Metcon (Time)

4 RFT of:

25 T2B (L3/2), 15 Reps (L1), 25 Knee-Ups (100’ SA Dumbbell OH Walk Lunges, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), Lunges (

CFL #673

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

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

10 Sec Rest

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

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

50 Wallballs For Time (Time)

30/20 lbs @ 10/9′ (RX+), 20/14 lbs @ 10/9′ (RX), 14/10 lbs @ 9/8′ (S)

Metcon

CFL Super Secret WOD #1 (AMRAP – Rounds and Reps)

SUPRISE, SUPRISE, SUPRISE

*BRING YOUR VEST FOR FUN

CFL #672

CrossFit Lackland – CROSSFIT

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Warm-up

50 Wallballs For Time (Time)

30/20 lbs @ 10/9′ (RX+), 20/14 lbs @ 10/9′ (RX), 14/10 lbs @ 9/8′ (S)

Strength Phase

Bench Press @ 70% 1 RM +25% Resistance (5 sets of 3 reps)

Chains and/or Bands

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

20/15 Cal Assault Bike

10 Bar Muscle Up (L4), 6 Reps (L3), 10 PU’s + 10 Dips (L2), 10 Assisted + 10 Assisted Dips (L1), 10 Ring Rows + 10 Box Dips (

CFL #671

CrossFit Lackland – CROSSFIT

DOUBLE STICKER CHALLENGE DAY!
*Challenge your BFF or Enemy for Their Stickers

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Warm-up

Coaches choice – 10 min

Metcon

The Stinky Steve (AMRAP – Rounds and Reps)

40 min AMRAP of:

400 m Run, 20/14 lb Vest (L4/3), No Vest (L2/1), 200 m No Vest (25, 24″ Box Jumps, w/Vest (L4), 20″ w/Vest (L3), 24″/20″, Step-Ups No Vest (L2/1/400 m Run, 20/14 lb Vest (L4/3), No Vest (L2/1), 200 m No Vest (25 KBS, 70/53 lbs, w/Vest (L4), 53/35 lbs , w/Vest (L3), 53/35 lbs, No Vest (L2/1/400 m Run, 20/14 lb Vest (L4/3), No Vest (L2/1), 200 m No Vest (25 Alt DB Clean and Jerk w/Vest, 70/50 lbs (L4), w/Vest, 50/35 lbs (L3), 50/35 lbs No Vest (L2), 40/25 lbs (L1/

CFL #670

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

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

10 Sec Rest

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

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Deadlift @ 70% 1 RM w/25% Accomodating Resistance (5 Sets of 3 Reps (%’s off of 1 RM))

Deadlift (Find 1 RM)

Metcon

Metcon (Time)

For Time of:

27-21-15-9

HSPU’s (L4), -6 Reps per rd (L3), Alternating Shoulder Touches (L2), 12-9-6-3 Wall-Walks (L1), Seated DB Presses, 35/25 lbs (C2BPU’s (L4), Pull-Ups (L3), Assisted Pull-Ups (L2/1), Ring Rows (