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CFL #701

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds or 10 min AMRAP of:

20/15 Cal Row

50 Single Under

20 Alt Leg V-ups

5 Strict Pull Ups/Ring Rows

Strength Phase

Overhead Squat (Find 1 RM)

Metcon

Metcon (Time)

For Time of:

100-80-60-40-20

Double Unders (L4/3/2/1), 2xSingles (50-40-30-20-10

GHD Sit Up (L4), 45/35/25/15/5 reps (L3), 40/30/20/10/5 reps (L2), 50/40/30/20/10 AbMat Sit-Ups (L1), 40/30/20/10/5 reps (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Athletes Choice (Snatch or Clean…..Power or Squat)

Snatch (Find 1 RM)

Clean (Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Athletes Choice – 25 min AMRAP

CFL #700

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP of:

0:30 plank

0:30 side plank R/L

20 Ring Rows

10 Single Arm DB Strict Press (R/L)

1:00 AAB

Metcon

Metcon (Time)

For Time of:

50 GHD Sit Up (L4), 35 (L3), 25 (L2), 15 (L1), 50 AbMat SU’s (5 Legless Rope Climb (L4), 3 Reps (L3), 5 Rope Climbs (L2), 3 Reps (L1), 1 RC or 10 Get-Ups (50 Strict HSPU (L4), 35 reps (L3), 50 HSPU’s (L2), 35 Reps (L1), 15 Wall-Walks or 50 DB presses, 35/25 lbs (50 GHD Sit Up (L4), 35 (L3), 25 (L2), 15 (L1), 50 AbMat SU’s (5 Legless Rope Climb (L4), 3 Reps (L3), 5 Rope Climbs (L2), 3 Reps (L1), 1 RC or 10 Get-Ups (Time Cap: 15:00

CFL #699

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

15/12 Cal Assault bike

10 PVC OHS

1:00 Plank

+

Ankle/Shoulder mobility you may need

*15 min cap

Olympic Lifting

Squat Clean (Find 1 RM)

Clean and Jerk (Find 1 RM)

CFL #698

CrossFit Lackland – CROSSFIT

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Metcon

Will Lindsey – Hero WOD (Time)

10 Rounds for Time of:

3 Devil Presses, 2×55/35 lbs (L3), 45/25 lbs (L2), 35/15 lbs (L1), 25/10 lbs (22 Alternating Dumbbell Lunges, 2×55/35 lbs (L3), 45/25 lbs (L2), 35/15 lbs (L1), 25/10 lbs (19 Air Squats

*Wear a Weight Vest (20/14 lbs)=RX

Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.

Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.

A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills.

SFC Lindsay is survived by his wife and four daughters.

We first found this workout posted on competitive athlete Josh Bridges’ YouTube channel on May 19, 2019. As Josh describes it, he was approached by a close friend of SFC Lindsay’s, identified only as “Evan”, during a fitness expo in Utah. During their conversation, Evan told Josh about SFC Lindsay and requested Josh create a workout in his name.

The rep scheme signifies the date SFC Lindsay died and 10 rounds signifies the 10th Special Forces Group.

CFL #697

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

20/15 cal row

10 single leg dumbbell RDL R/L (light)

10 single arm dumbbell press R/L (light)

50’ banded side step R/L

:30 HS Hold

Strength Phase

Bench Press (20 min to find 1 RM)

Metcon

Metcon (Time)

For Time:

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl

15 Squat Snatch, 155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl

12 Squat Snatch

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl

9 Squat Snatch

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl

Target Time: 11:00

Time cap: 15:00

CFL #696

CrossFit Lackland – CROSSFIT

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Warm-up

10 min Warm-Ups

1:00 AAB

20 Alt Leg V-ups

15 Air Squats

-plus-

Front rack mobility if you need it

Metcon

Metcon (Time)

4 RFT of:

15 Thruster, 95/65 lbs (L3/2), 85/55 lbs (L1), 75/45 lbs (15 Cal Row

30 GHD Sit Ups (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 30 AbMat Sit-Ups (15 Cal AAB

15 Thruster

-rest 3:00 b/t rounds-

Time Cap each round: 7:00 (Ea athlete is on their own time. Include rest time in final score.

*Thrusters should be unbroken each set

*GHDs should be done in 1-2 sets

*Scale weight on thruster first and/or reps of GHD to finish in time cap

CFL #695

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP

90 Sec Row

10 Suitcase DL (R/L)

10 shoulder taps in push up plank R/L

10 Inch Worm

30 plate hops

Strength Phase

Front Squat (Find 1 RM)

Metcon

Metcon (Time)

For Time Of:

27-21-15-9

Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs (Burpee Box Jump and Over, 24/20″ (L3/2/1), Step-Ups (Add 1 sec for every rep not completed

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

*Athletes Choice: Majority votes on Snatch, Clean, or Clean and Jerk

Snatch (Find 1 RM)

Clean (Find 1 RM)

Clean and Jerk (Find 1 RM)

Metcon

Sasquatch (Teams of 3) (Time)

For Time (30 min cap)

250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00

45/30 Calorie Row

30 Toes to Bar

Weight Climbs Every 50 Reps:

1: 95/65 lbs

2: 115/80 lbs

3: 135/95 lbs

4: 155/105 lbs

5: 185/135 lbs

CFL #694

CrossFit Lackland – CROSSFIT

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Warm-up

4 Rounds:

1:30 Row

20 Ring Rows

5 Push Ups to Downward Dog Pose (2 second hold)

15 Air Squats

Metcon

Metcon (Time)

For time of:

27-21-15

Strict HSPU (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (Strict Pull Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Assisted Strict Pull-Ups (L1), Ring Rows (C2GHRPU’s (All)

Rest 5 min

21-15-9

Strict HSPU (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (Strict Pull Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Assisted Strict Pull-Ups (L1), Ring Rows (C2GHRPU’s (All)

Rest 3 min

15-9-6

Strict HSPU (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (Strict Pull Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Assisted Strict Pull-Ups (L1), Ring Rows (C2GHRPU’s (All)