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Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Warm-up (No Measure)

18 min AMRAP of:

2:00 Jog

50 Single Unders

10 Suitcase DL (R/L)

20 Alt Leg V-ups

20 Air Squats

Metcon

“Clean” Out the Closet (Weight)

40 min AMRAP:

Power Clean

25 reps, 225/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 115/85 lbs (L1), 95/65 lbs (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 3 Complete For Time of:

300 DU’s

45 D-Ball Cleans, 150/100 lbs

45 Strict Pull-Ups

100′ HSW

36 Strict Pull-Ups

100′ HSW

27 Strict Pull-UPs

100′ HSW

120 GHD Sit-Ups

60 Thrusters, 95/65 lbs

90 GHD Sit-Ups

45 Thrusters, 95/65 lbs

60 GHD Sit-Ups

30 Thrusters, 95/65 lbs

Run 5K for time

*Divide Reps/distance as required

CFL #671

CrossFit Lackland – CROSSFIT

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Warm-up

Warm-up (No Measure)

18 min AMRAP of:

2:00 Jog

50 Single Unders

10 Suitcase DL (R/L)

20 Alt Leg V-ups

20 Air Squats

Metcon

Metcon (Time)

For Time of:

Power Clean

25 reps, 225/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 115/85 lbs (L1), 95/65 lbs (

CFL #670

CrossFit Lackland – CROSSFIT

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Warm-up

Deadlift Warm-Ups (No Measure)

500m Row

30 Seconds of Downward Dog

30 Seconds of Upward Dog

10 Inch Worms

10 Side Lunge (ea side)

10 Up and Over the Fence (ea side)

10 Single Leg Touches (RDL) (ea side)

Downward Dog – With both hands and feet on the ground, push your hips up and back. This helps wake up your lower back and thoracic spine.

Upward Dog – Drop your hips as close to the ground as possible and pull your shoulders back, opening up your chest.

Inchworm – Begin in a plank position, then walk your feet as far forward as you can. This exercise helps warm up the hamstrings and ankles, which are key in the deadlift.

Side Lunge – Step one foot to the side and bend that knee, keeping your weight on your heels and your chest up.

Up and Over the Fence – Lift one knee and swing it out to the side. Plant that foot on the ground so you are in a deep lunge position, then sweep your chest toward your back foot. Finish in a side lunge before standing up.

Single Leg Touches (RDL) – Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg straight out behind you.

https://youtu.be/GVAYcMGq8go

Strength Phase

Deadlift @ 75% of 1 RM +25% Accommodating Resistance (5 sets of 3 reps)

Deadlift (Find 1 RM)

Metcon

Metcon (Time)

3 RFT of:

100 DU’s (L4/3), 75 DU’s (L2), 50 Attempts (L1), 200 Singles (25 KBS, 70/53 lbs (L4), 53/35 lbs (L3/2), 35/25 lbs (L1/

CFL #696

CrossFit Lackland – CROSSFIT

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Metcon

CFL Triathlon (Time)

For Time of:

5000 m Row (L4), 4500m (L3), 4000m (L2), 3500m (L1), 3000m (100 cals on AAB (L4), 90 Cals (L3), 80 Cals (L2), 70 Cals (L1), 60 Cals (3 Mile Run (L4/3), 2.5 Miles (L2), 2 Miles (L1/

CFL #695

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L5) (No Measure)

25 Hanging Knee-Ups

10 Sec Rest

20 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)

35 Ab Crunches (Slow)

15 1/4 Sit-Ups (Fast)

Strength Phase

Bench Press @ 75% w/25% Accommodating Resistance (5 sets of 3 reps)

Bench Press (Find 1 RM)

Metcon

Metcon (Time)

For Time of:

60 Toes to bar (L4), 50 Reps (L3), 40 Reps (L2), 60 Knee-Ups (L1), 60 AbMat Sit-Ups (40/30 Cal on AAB

20 Dumbbell Squat Snatch 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (

CFL #694

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L5) (No Measure)

25 Hanging Knee-Ups

10 Sec Rest

20 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)

35 Ab Crunches (Slow)

15 1/4 Sit-Ups (Fast)

Olympic Lifting

Clean and Jerk (Find 1 RM (Squat or Power))

Metcon

Metcon (Time)

5 RFT of:

15 Burpee Box Jump Overs, 24/20″, w/Vest (L4), 24/20″ (L3/2), 24/20″ Step Ups and Over (L1/3 rope climbs, w/Vest (L4), w/Out Vest (L3), 2 Reps (L2), 1 Rep (L1), 9 Rope Get-Ups (

CFL #693

CrossFit Lackland – CROSSFIT

Love somebody or something unconditionally today. Don’t get so consumed with trying to fix the past or planning for the future. Give your heart a break and get present right now. Life is a journey, we were never meant to “arrive” you’ve got to be ok with that.

1. Who has loved you unconditionally
2. What is consuming you that you need to let go of or or stop trying to fix?
3. Who needs your unconditional love today?

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Warm-up

Legendary Abs (L5) (No Measure)

25 Hanging Knee-Ups

10 Sec Rest

20 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)

35 Ab Crunches (Slow)

15 1/4 Sit-Ups (Fast)

Strength Phase

Front Squat @ 75% w/25% Accommodating Resistance (5 sets of 3 Reps)

Front Squat (Find 1 RM)

Metcon

Metcon (Time)

For Time of:

30 snatch, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (45 SHSPU (L4), HSPU’s (L3), Shoulder Touches (L2), 4 min Handstand Hold (L1), Seated DB Press, 35/25 lbs (L1),

Rest as Required:

Then:

45 SHSPU (L4), HSPU’s (L3), Shoulder Touches (L2), 4 min Handstand Hold (L1), Seated DB Press, 35/25 lbs (L1),

30 snatch, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

Additional Work (On Your Own After Class)

Snatch (7×2 working sets, ascending. Power or squat)

Snatch Pull (5×3 working sets, heavy)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
Ladies Weight:

5 DL’s, 205 lbs

18 WB’s, 14 lbs @ 10′

17 Burpees over Bar

Metcon (Time)

Teams of 3 complete 3 rounds for time of:

10-8-6-4-2

Rope Climb (L4/3), 1/2 reps (L2), 2xRope Get-Ups (L1/*100’ Hs walk after each set (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ Bear Crawl Ea (**Break up reps/distance as required

CFL #692

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L5) (No Measure)

25 Hanging Knee-Ups

10 Sec Rest

20 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)

35 Ab Crunches (Slow)

15 1/4 Sit-Ups (Fast)

Metcon

Metcon (Time)

21-15-9 reps for time of:

Thruster 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Chest to Bar Pull-Ups (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/
*Rest 10 min

Metcon (Time)

3 RFT of:

100 Double Unders (L4/3), 50 Reps (L2), 100 Attempts (L1), 200 Singles (30 GHD Sit Ups (L4/3), 30 T2B (L2), 15 T2B (L1), 30 Ab-Mat Sit-Ups (10 Power Snatch 185/125 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (