(210) 560-9961

CFL #752

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

2 rounds:

2:00 Row

10 PVC Pass Throughs

10 PVC OHS

Strength Phase

Back Squat (20 min to work up to Heavy set of 5 Reps)

Metcon

Metcon (Time)

For Time of:

3 rounds of:

400m Run

25 Toes to Bar (RX), Knee-Ups (S)

Rest 5:00

3 rounds of:

400m Run

25 GHD Sit Ups (RX), Ab-Mat Sit-Ups (S)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Note:

Teams of Two will have 30 min to find 1 RM Power Clean and 1 RM Power Snatch

Athletes will have 15 minutes to complete 1 RM Power Clean but must complete WOD 1 prior to attempting Power Cleans. After 15 min cap, Athletes will then have 15 minutes to complete 1 RM Power Snatch but must complete WOD 2 prior to attempting Power Snatches.

Metcon

Metcon (Time)

Teams of two complete for time:

12 Synchro HSPU’s (L3), 6 Synchro Wall Walks (L2), 24 C2GHRPU’s (L1), 12 C2GHRPU’s (12 Synchro C2BPU’s (L3), Synchro Pull-Ups (L2), Synchro Assisted Pull-Ups (L1), Synchro Ring Rows (9 Synchro C2BPU’s (L3), Synchro Pull-Ups (L2), Synchro Assisted Pull-Ups (L1), Synchro Ring Rows (6 Synchro C2BPU’s (L3), Synchro Pull-Ups (L2), Synchro Assisted Pull-Ups (L1), Synchro Ring Rows (

Olympic Lifting

Power Clean (Find 1 RM)

Metcon

Metcon (Time)

Teams of two complete for time:

50 Cals on AAB (Divide Cals as Req’d)

50 Synchro WallBalls, 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs or lighter @ 8′ (

Olympic Lifting

Power Snatch

CFL #751

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds:

50 Single Unders

10 Suitcase Deadlift (R/L)

10 DB Single Arm Strict Press (R/L)

20 Walking Lunges (Total)

*10 min cap

Metcon

Metcon (Time)

For Time of:

3 rounds

100 Double Under (L4), 75 DU’s (L3), 50 DU’s (L2), 50 DU Attempts (L1), 100 Singles (10 Devil Press ,50/35 lbs (RX), 40/25 lbs or Lighter (S)

Rest 5:00

5 rounds

100’ Dumbbell Walking Lunge, 50/35 lbs (RX), 40/25 lbs or lighter (S)

20 C2GHRPU’s

Rest 5:00

3 rounds

100 Double Under (L4), 75 DU’s (L3), 50 DU’s (L2), 50 DU Attempts (L1), 100 Singles (10 Devil Press ,50/35 lbs (RX), 40/25 lbs or Lighter (S)

CFL #750

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Spend 10 minutes going over each exercise

Metcon

Metcon (Time)

For Time of:

100 Cal Row

20 KBS, 70/53 lbs (RX), 53/35 lbs (S)

30 D-Ball Slams, 30/20 lbs

Rest 3 min

100 Cals on AAB

20 Burpee Box Jump Overs, 24/20″ (RX), Burpee Step-Up and Overs (S)

30 Pull-Ups (RX), Ring Rows (S)

Rest 3 min

100 m D-Ball Carry, 150/100 lbs (RX), 100/60 lbs (S)

20 D-Ball Cleans, 150/100 lbs (RX), 100/60 lbs (S)

30 Bar Muscle-Ups (RX), 30 Dips (S)

*No Time Cap

CFL #749

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

10 min AMRAP of:

1:30 Row

:30 HS Hold

50′ Banded Lateral Side Step (R/L)

15 Air Squats

Metcon

Metcon (Time)

For Time of:

400 m Run

25 Hang Power Clean, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 105/75 lbs (L1), 95/65 lbs or lighter (800 m Run

Rest 5:00

400 m Run

20 Hang Power Clean, 185/125 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 105/75 lbs (800 m Run

Rest 5:00

400 m Run

15 Hang Power Clean 205/145 lbs (L4), , 185/125 lbs (L3), 155/105 lbs (L2), 135/95 lbs (L1), 115/85 lbs (800 m Run

CFL #748

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Crossover Symmetry Activation: (Before Class)

-then-

10 min AMRAP

1:00 bike

50′ banded side step R/L

10 half kneeling single arm dumbbell press R/L

Metcon

Metcon (Time)

For Time of:

100 Strict HSPU’s (L4), 70 Reps (L3), 100 HSPU’s (L2), 70 Reps (L1), 100 DB Presses, 35/25 lbs (*50 Double Unders/Singles every time you break

Metcon (AMRAP – Rounds and Reps)

AMRAP of:

Squat Clean and Jerk (5 Reps Every 3:00 until Failure)

Start @155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/55 lbs (L1), 85/45 lbs (

CFL #747

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

2 rounds:

2:00 Row

20 Alt Leg V-Ups

10 Inchworms

10 Kip to Swing

Metcon

Metcon (Time)

For Time of:

10 Rope Climb’s (L4), 8 Reps (L3), 6 Reps (L2), 4 Reps (L1), 20 Rope Get-Ups (50 C2GHRPU’s (L4/3/2/1), 30 Reps (50 GHD Sit Up (L4), 45 Reps (L3), 40 Reps (L2), 35 Reps (L1), 50 AbMat Sit-Ups (150 Air Squats (L4), 125 Reps (L3), 100 Reps (L2), 75 Reps (L1), 50 Reps (50 T2B (L4), 45 Reps (L3), 40 Reps (L2), 35 Reps (L1), 50 Knee-Ups (50 C2GHRPU’s (L4/3/2/1), 30 Reps (10 Rope Climb’s (L4), 8 Reps (L3), 6 Reps (L2), 4 Reps (L1), 20 Rope Get-Ups (

Screw Burpees

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Warm-up

Coach’s Choice

Metcon

2 Person Team

40:00 AMRAP

50 Toes to Rings

400 M Run

50 KBS 53/35#

400 M Run

50 Pull Ups

400 M Run

50 Push Ups

400 M Run

CFL #746

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Coaches Choice: 10 min

Spend 10 min on OHS fundamentals

Metcon

Metcon (Time)

3 RFT of:

400m Run

25 Overhead Squat, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (

CFL #745

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Warm-up

10 min AMRAP of:

:30 AAB Bike (Easy)

:15 AAB Bike Sprint

:30 AAB Bike (Easy)

10 Suitcase DB Deadlift (R/L)

15 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

18/14 AAB Cals

6 D-Ball Cleans, 150/100 lbs (L4), 100/60 lbs (L3), 4 Reps, 100/60 lbs (L2), 2 Reps, 100/60 lbs (L1), 6 Reps @ 60/30 lbs (2 Rope Climbs (L3/2), 1 Reps (L1), 4 Rope Get-Ups (

Metcon (Time)

For Time of:

30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (25 Bar Facing Burpee

30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (50 Wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (50 Wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (25 Bar Facing Burpee

30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (