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CFL #710

CrossFit Lackland – CROSSFIT

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Warm-up

Warm-up

2 rounds:

2:00 Row

10 InchWorm

20 PVC Pass through

15 Banded Air Squats

Metcon (Time)

3 RFT of:

15 Bar Muscle Up (L4), 10 Reps (L3), 15/15 Pull-ups/Ring Dips (L2), 15/15 Ring Rows/Box Dips (L1), 10/10 RR/BD (15 Bar Facing Burpee

15 Thruster 135/95 (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Target Time: 14:00

Time Cap: 18:00

*Thrusters should be in 1-3 sets

*Stay smooth and consistent sets on bar muscle ups and burpees

Rest 5:00 then start 2nd WOD

Metcon (Time)

3 RFT of:

25 Toes to Bar (L4), 20 Reps (L3), 15 Reps (L2), 10 Reps (L1), 25 Knee-Ups (25 Lateral Burpee Over Bar (L4), 20 Reps (L3), 15 Reps (L2/1/<1)
25 Overhead Squat 115/75 lbs (L4), 105/65 lbs (L3), 95/55 lbs (L2), 85/45 lbs (L1), 75/35 lbs (Time Cap: 16:00

*Overhead squats should be light and done in 1-2 sets

*Stay smooth and consistent sets on toes to bar and consistent pace on burpees, resting at bottom when needed

CFL #709

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches choice: 5 min

Metcon

Metcon (Time)

For Time of:

100 m run

1 Squat Clean, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (*Add 100 m/1 Rep, + 10/5 lbs per round

**Go up to 1000 m/10 reps

***50 min cap

Coaches: Only need to set up 1 or 2 bars per level. Athletes can share bars.

CFL #708

CrossFit Lackland – CROSSFIT

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Warm-up

1 Round of:

20/16 Cal Row

10 InchWorm

15 Air Squats

10 Plate Ground to OH

1:00 Plank

Metcon

Metcon (Time)

For Time of:

150 Double Under (L4), 100 DU’s (L3), 50 DU’s (L2), 25 DU’s (L1), 150 Singles (50 Toes to Bar (L4), 40 Reps (L3), 30 Reps (L2), 30 Knee-Ups (L1), 30 Ab-Mat Sit-Ups (25 Deficit HSPU, 6″/4″ (L4), 4″/3″ (L3), HSPU’s (L2), 10 Wall-Walks (L1), Seated DB Presses, 35/25 lbs (50 Wallball 20/14 lbs (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 15 Reps (25 D-Ball Clean 150/100 lbs (L4), 100/60 lbs (L3), 20 reps, 100/60 lbs (L2), 15 Reps, 100/60 lbs or lighter (50 Cals on AAB (L4), 40 Cals (L3), 30 Cals (L2), 20 Cals (L1/25 Box Jumps, 30/24″ (L4)U, 24/20″ (L3), 20/16″ (L2), 20/16″ Step-Ups (L1/

CFL #707

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation or 5 minutes of shoulder mobility

-Then-

2 rounds:

20 Ring Rows

:30 Bar Hang

20 Sit Ups

1:00 HS Hold

-Then-

Wrist mobility if you need it

*15 min max

Metcon

Metcon (Time)

For Time of:

5-4-3-2-1

Legless Rope Climb (L4), Rope Climbs (L3), 2xRope Get-Ups (L2), Rope Get-Ups (L1/100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl (

CFL #706

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation or 5 min of PVC Shoulder Mobility

-Then-

2 Rounds of

10 DB Single Arm Strict Press (R/L)

10 DB Single Leg RDL (R/L)

20 Alt Leg V-Ups

10 PVC OHS (2 sec pause in the bottom)

Olympic Lifting

Squat Snatch (20 min working up to working weight for Metcon)

*Post heaviest weight achieved

Metcon

Metcon (Time)

For Time of:

24-20-16

Strict HSPU’s (L4), HSPU’s (L3), 1/2 Wall Walks (L2), 1/3 Wall Walks (L1), Seated DB Press (12-10-8

Squat Snatch, 165/115 lbs (L4), 135/95 lbs (L3), 95/65 lbs (L2), 65/45 lbs (L1), Power Snatch, 65/45 lbs (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

10 min to find

1 RM Power Clean

1 RM Power Snatch

*Athlete “A” completes Power Clean

*Athlete “B” completes Power Snatch

**Combined Weight is their Score

Power Clean (Find 1 RM)

Power Snatch (Find 1 RM)

Metcon

Melissa Gone Scaled (Time)

Buy In

800 m Run as a Team of two:

Then

10 RFT of:

10 S2OH, 95/65 lbs

10 Burpee Over Bar (Lateral)

10 KBS, 53/35 lbs

10 Burpee Over Bar (Lateral)

10 HPS, 95/65 lbs

10 Burpee Over Bar (Lateral)

10 KB Suit Case Lunges, 53/35 lbs

10 Burpee Over Bar (Lateral)

10 HPC, 95/65 lbs

10 Burpee Over Bar (Lateral)

Then

Cash Out

800 m Run

CFL #705

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

40 min AMRAP of:

30 Deadlift/Hang Power Clean/Shoulder to Overhead, 135/95 lbs

100 Air Squats

100m Barbell Carry

*Split up Reps as req’d

CFL #704

CrossFit Lackland – CROSSFIT

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Metcon

4th of July (Time)

COMPLETE THE FOLLOWING AS A 2 PERSON TEAM: BREAK UP ANY WAY YOU WANT

4 ROUNDS

4 ROPE CLIMBS

17 WALLBALLS 20/14 lbs

76 DOUBLE UNDERS

THEN COMPLETE A 1776M ROW

CFL #703

CrossFit Lackland – CROSSFIT

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Warm-up

1:30 Easy Effort Assault Bike

:30 Hard effort Assault Bike

1:30 Easy Effort Assault Bike

:30 Hard effort Assault Bike

15 Air Squats

10 V-Ups

10 DB Upright Rows (R/L)

Olympic Lifting

Squat Snatch (25 min to find 1 RM)

Metcon

Metcon (Time)

For time of:

3 rounds:

15 Thrusters 95/65 (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (3 rope climb (L3), 2 reps (L2), 1 rep (L1), 6 Rope Get-Ups (3 rounds:

15 Bar Facing Burpee

3 rope climb (L3), 2 reps (L2), 1 rep (L1), 6 Rope Get-Ups (

CFL #702

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds:

2:00 AAB

10 Single Leg RDL (R/L)

1:00 HS Hold

1:00 Plank

Olympic Lifting

Clean (3 sets of: 3@75%, 2@78%, 1 @82%)

*Add weight each set if you can while maintaining good form.

*Post heaviest weight achieved for 1 rep

*20 min cap

Metcon

Metcon (Time)

2 RFT of:

12-9-6

D-Ball Clean 150/100 lbs (L4/3), 100/60 lbs (L2/1), 60/30 lbs (PHSPU (L4), 4/3″ Def HSPU (L3), HSPU’s (L2), 1/3 Wall-Walks (L1), Seated DB Press, 35/25 lbs (30-24-20

T2B (L4/3), 2/3 reps (L2), 1/2 reps (L1), Knee-Ups (Push Up’s

Rest 5 min b/t rounds

*Workout moves straight through as written. 12-9-6 D-Ball clean/PHSPU directly into 30-24-20 T2B/Push Up. Rest 5 min then repeat.