(210) 560-9961

CFL #744

CrossFit Lackland – CROSSFIT

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Warm-up

Work on Double Unders for 10 min

Metcon

Metcon (Time)

5 Rounds For Time of:

200 m Sandbag Run, 45/25 lbs

50 Double Unders (RX), 100 Singles (S)

25 Burpee Box Jumps, 24/20″ (RX), 20/16″ (S)

15/10 Cals on AAB

CFL #743

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

10 min AMRAP of:

15/12 Cal Row

:15 Ring Support Hold

5 Inchworm

5 Empty BB Muscle Snatch

Metcon

Metcon (Time)

3 RFT of:

15 Power Snatches

15 Muscle Ups (L4), Bar MU’s (L3), 15/15 C2BPUs/Ring Dips (L2), 15/15 Pull-Ups/Ring Dips (L1), 15/15 Assisted PU’s/Ring Dips or 15/15 Ring Rows/Box Dips (15 Clean and Jerk

*Each round will ascend in weight as follows:

L4: 135/95, 155/105, 185/125 lbs

L3: 115/95, 135/95, 155/105 lbs

L2: 95/75, 115/95, 135/95 lbs

L1: 75/55, 95/75, 115/95 lbs

CFL #742

CrossFit Lackland – CROSSFIT

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Warm-up

Warm-up

10:00 Clock:

15/12 Cal Row

10 DB Single Leg RDL (R/L)

10 DB Single Arm Strict Press (R/L)

:30 HS Hold

-Then-

10 min to Warm up to deadlift weight

Metcon

Metcon (Time)

For Time of:

21-15-9

Deadlift, 315/225 lbs (L4), 275/185 lbs (L3), 225/135 lbs (L2), 185/95 lbs (L1), 135/75 lbs (27-21-15

Strict HSPU’s (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (*15 min cap

*Rest 5 min

Metcon (Time)

3 RFT of:

500m Row

50 Single Arm Dumbbell Shoulder to Overhead, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/

CFL #741

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

10 min AMRAP of:

1:30 Row

10 PVC Pass Throughs

10 PVC OHS

5-8 Strict Pull Ups

Metcon

Metcon (Time)

For Time of:

21-15-9

OHS 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (3-2-1

Legless Rope Climbs (L4), Rope Climbs (L3), 2-1-1 Rope Climbs (L2), 1-1-1 Rope Climb (L1), 9-6-3 Rope Get-Ups (*Rest 5 min

Metcon (Time)

For Time of:

1-2-3

Legless Rope Climbs (L4), Rope Climbs (L3), 2-1-1 Rope Climbs (L2), 1-1-1 Rope Climb (L1), 9-6-3 Rope Get-Ups (9-15-21

OHS 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (*Rest 5 min

Metcon (Time)

10 min AMRAP of:

10 Alt DB Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (100m run

10 Alt DB Clean & Jerks, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (100m run

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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El Paso (Time)

Teams of 2 for Time:

8 Rounds:

22 KBS, 53/35 lbs

22 Wallballs, 20/14 lbs @ 10/9′

22 Box Jumps, 24/20″

Then

3 Rounds:

24 Burpees

24 Alt DB Thrusters, 50/35 lbs

24 Synchro Lunges w/Barbell, 45/35 lbs

*Split reps up as required

*Male/Female Teams can use 20″ Box and 35 lb BB

CFL #740

CrossFit Lackland – CROSSFIT

Abigail’s Last WOD before going to college will be this Friday @ 5:30 PM. Please come on out for a great Team WOD, some BBQ and Beverages. There will be “NO” 6:30 pm Class!

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Warm-up

CFL #739

CrossFit Lackland – CROSSFIT

Abigail’s Last WOD before going to college will be this Friday @ 5:30 PM. Please come on out for a great Team WOD, some BBQ and Beverages. There will be “NO” 6:30 pm Class!

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Olympic Lifting

Clean (Teams of 2: 12 min to Find 1 RM (Squat or Power))

Metcon

Metcon (Time)

Teams 2 Complete for Time of:

5 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

5 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

5 Synchro AAB Cals

10 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

10 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

10 Synchro AAB Cals

15 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

15 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

15 Synchro AAB Cals

20 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

20 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

20 Synchro AAB Cals

15 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

15 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

15 Synchro AAB Cals

10 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

10 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

10 Synchro AAB Cals

5 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

5 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

5 Synchro AAB Cals

CFL #738

CrossFit Lackland – CROSSFIT

Abigail’s Last WOD before going to college will be this Friday @ 5:30 PM. Please come on out for a great Team WOD, some BBQ and Beverages. There will be “NO” 6:30 pm Class!

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Metcon

Metcon (Time)

For Time of:

12 Rounds (L4), 10 Rounds (L3), 8 Rounds (L2), 7 Rounds (L1), 6 Rounds (500m Row

Rest 1:00

15/10 Cals on AAB

Rest 1:00

*50 min Cap

CFL #737

CrossFit Lackland – CROSSFIT

Abigail’s Last WOD before going to college will be this Friday @ 5:30 PM. Please come on out for a great Team WOD, some BBQ and Beverages. There will be “NO” 6:30 pm Class!

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

10 min AMRAP of:

1:30 Row

10 PVC Pass Throughs

10 PVC OHS

5-8 Strict Pull Ups

Metcon

Metcon (Time)

For Time of:

21-15-9

Back Squat, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (400-200-100 m Sandbag Run, 45/25 lbs

*Rest 5 min

Metcon (Time)

For Time of:

100-200-400 m Sandbag Run, 45/25 lbs

9-15-21

Back Squats, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (

CFL #736

CrossFit Lackland – CROSSFIT

Abigail’s Last WOD before going to college will be this Friday @ 5:30 PM. Please come on out for a great Team WOD, some BBQ and Beverages. There will be “NO” 6:30 pm Class!

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Warm-up

3 rounds

1:00 Row

15 sit up

10 kip to swing

5 strict pull up

*10 Min Cap

Metcon

Metcon (Time)

For Time of:

500m Row

15 Bar Muscle Up’s (L4), 12 Reps (L3), 12 Pull-Ups/12 Ring Dips (L2), 12 Assisted PU’s/Dips (L1), 12 Ring Rows/12 Box Dips (500m Row

12 Bar Muscle Up’s (L4), 9 Reps (L3), 9 Pull-Ups/9 Ring Dips (L2), 9 Assisted PU’s/9 Dips (L1), 9 Ring Dips/9 Box Dips (500m Row

9 Bar Muscle Up’s (L4), 6 Reps (L3), 6 Pull-Ups/6 Ring Dips (L2), 6 Assisted PU’s/6 Dips (L1), 6 Ring Dips/6 Box Dips (500m Row

*Time Cap: 17:00

*Rest 3 min

*Take 10 min to work up to Deadlift Working Weight

Metcon (Time)

For Time of:

10-8-6-4-2

Deadlift @ 80% 1 RM (L4), 75% (L3), 70% (L2), 65% (L1), 60% (50-40-30-20-10

GHD Sit Up (L4/3 ONLY), Ab-Mat Sit-Ups (L2/1), 1/2 Reps (*No 1 RM….Find it instead of completing the WOD (ONLY FOR THOSE WHO DO NOT HAVE A 1 RM)

Strength Phase

Deadlift (Find 1 RM (ONLY FOR THOSE WHO DON’T HAVE ONE))