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CFL #735

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:

2:00 Row

20 Plate Hops

50′ Banded Lateral Side Step (R/L)

10 Banded Air Squats

20 Alt Leg V-Ups

Metcon

Metcon (Time)

Metcon (Time)

50 Wallball, 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (50 Burpee Box Jump Overs, 24/20″ (L4), 40 Reps (L3), 30 Reps (L2), 25 Reps (L1), 25 Step-Ups (50 Wallball, 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (

100 Double Unders (Time)

*200 Singles (S)

*Rest 5 min on your own (Each WOD is a separate time)

Metcon (Time)

For Time of:

50 T2B (L4), 45 Reps (L3), 40 Reps (L2), 35 Reps (L1), 30 Reps or 50 Knee-Ups (50 Burpee Box Jump Overs, 24/20″ (L4), 40 Reps (L3), 30 Reps (L2), 25 Reps (L1), 25 Step-Ups (50 T2B (L4), 45 Reps (L3), 40 Reps (L2), 35 Reps (L1), 30 Reps or 50 Knee-Ups (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Clean (Teams of 4 have 10 min to find 1 RM)

*Squat or Power

Metcon

Metcon (Time)

Teams of 4 Complete for Time:

30-20-10

Syncro Assault Bike Calorie

Syncro Toes-to-rings (RX), Ring Knee-Ups (S)

*2 athletes will complete 1 Set of AAB Cals and T2R. Once they complete 30 reps, then the other 2 Team members will complete 30 reps of each. Then same for 20 and 30.

*14 min Cap

*Rest 1 min and start 2nd Metcon at 15 minutes

Metcon (Time)

Teams of 4 Complete for Time:

15-10-5

Syncro Burpee to Rings (at least 6″ out of reach)

Synchro Overhead Squats, 135/95 lbs (RX), 95/65 lbs or Lighter (S)

*2 athletes will complete 1 Set of Burpees and OHS. Once they complete 15 reps, then the other 2 Team members will complete 15 reps of each. Then same for 10 and 5.

*Time Cap 10

CFL #734

CrossFit Lackland – CROSSFIT

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Warm-up

15:00 AMRAP of:

15 Cals on AAB

10 kip to swing on rings

10 empty bar Overhead Squat

5 Inchworm

Metcon

Metcon (Time)

25 min AMRAP of:

20/15 Cals on AAB

20/15 C2GHRPU’s

20/15 AbMat Sit-Ups

20/15 Box Jumps, 24/20″

20/15 Wallballs, 20/14 lbs

CFL #733

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice: 10 min max

Metcon

Metcon (Time)

3 RFT of:

200 yard sprint (100 yard out and 100 yard back)

-Rest 5:00 b/t rounds-

This isn’t the same as the obstacle course, but it will simulate the higher intensity and sprint time domain.

Go FAST on the SPRINTS and make them all out.

Metcon (Time)

5 RFT of:

1 pegboard ascent (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 6 Rope Get-Ups (100 double unders (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1), 100 Singles (10 Dumbbell hang split snatches, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/10 Dumbbell hang clean and jerks, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/

CFL #731

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover symmetry activation (Before Class)

-Then-

10 min AMRAP of

20 cal row

10 Single arm press R/L

15 ring row

10 lateral box step up R/L

:30 plank/right slide plank/left side plank

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*

5 Wall-Walks (L2), C2GHRPU’s (L1), Seated DB Press, 35/25 lbs (20 Air Squats (L2/L1/15 Assisted Pull-Ups (L2), 15 Ring Rows (L1/

Olympic Lifting

Power Snatch (20 min to find 3 RM (Touch-N-Go))

CFL #730

CrossFit Lackland – CROSSFIT

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Warm-up

10:00 AMRAP of:

1:00 easy bike

0:30 bike fast

50 ft easy sled push

25 ft moderate/fast sled push

5 inch worm

10 kip to swing

Metcon

Metcon (Time)

For Time of:

172-ft. sled push, 25/00 lbs

18/15 bar muscle-ups (L3), 18/15 Pull-Ups/18/15 Ring Dips (L2), Assisted Pull-Ups/Dips (L1), Ring Rows/Box Dips (172-ft. sled push, 25/00 lbs

Metcon (Time)

For Time of:

50/35 Cals on AAB

172-ft. sled push, 25/00 lbs

50/35 Cals on AAB

172-ft. sled push, 25/00 lbs

50/35 Cals on AAB

CFL #729

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:30 bike

20 hip ext

10 cossack squat R/L

10 single arm upright row R/L

*10 min cap

Olympic Lifting

Squat Snatch (Spend 20 minutes working up to METCON weight)

Metcon

Metcon (Time)

4 RFT of:

400m run

3 legless rope climbs (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 9 Rope Get-Ups (7 squat snatches 185/130 (L4), 135/95 lbs (L3), 95/65 lbs (L2), Power Snatches, 95/65 lbs (L1), 65/35 lbs (*Legless Rope Climb should ideally be done in 2:00 or less each set

31 Heroes

CrossFit Lackland – CROSSFIT

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31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

CFL #728

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

20/15 Cal Row

50′ Banded Side Step (R/L)

15 Banded Air Squats

-Then-

Hip/Ankle Mobility

Strength Phase

Back Squat (Find 1 RM)

Metcon

Karen+ (Time)

150 Wallballs for Time

30/20 lbs (RX+), 20/14 lbs (RX), 14/10 lbs (S)

*All RX+/RX at 10′