Month: October 2019

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

2:00 on AAB

20 Alt Walking Lunges (Total)

20 Ring Rows

Metcon

Metcon (Time)

100’ DB Front Rack Lunge Walk 50s/35s (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (21 C2BPU’s (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/100’ DB Front Rack Lunge Walk 50s/35s (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (15 C2BPU’s (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/100’ DB Front Rack Lunge Walk 50s/35s (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (9 C2BPU’s (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/100’ DB Front Rack Lunge Walk 50s/35s (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (

CrossFit Lackland – CROSSFIT

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Warm-up

15 min AMRAP of:

15/12 Cal Row

10 PVC Pass Throughs

10 PVC OHS

5 Strict Pull Ups

10 Hip Bridges

Metcon

Metcon (AMRAP – Reps)

5 min AMRP of:

20/16 Cal Row

10 SHSPU’s (L4), HSPU’s (L3), Ass’d HSPU’s (L2), 5 Wall Walks (L1), 10 DB Press, 35/25 lbs (20/16 Cal on AAB

10 T2B (RX), Knee-Ups (S)

Rest 5:00

5 min AMRAP of:

20/16 Cal Row

10 SHSPU’s (L4), HSPU’s (L3), Ass’d HSPU’s (L2), 5 Wall Walks (L1), 10 DB Press, 35/25 lbs (20/16 Cal on AAB

10 T2B (RX), Knee-Ups (S)

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Power Oly Total (Teams of Two have 20 min to complete)

1 RM Power Snatch

1 RM Power Clean

Metcon

Metcon (Time)

Teams of Two Complete 3 RFT of:

75 wallball 20/14 lbs @ 10′

50 No Touch Box Jump Overs, 24/20″

25 Squat Clean 155/105 lbs

*Split Reps as Req’d

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Bike

10 Suitcase Deadlift (R/L)

10 Inchworms

20 Air Squats

20 Ring Rows

1:00 Plank

Metcon

Metcon (Time)

2 RFT of:

12 burpee box get over 48″

24 D-Ball clean, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2/1/<1)
12 burpee box get over 48″

8/6 Legless Rope Climbs (L4), Rope Climbs (L3), 6/4 Reps (L2), 4/2 Reps (L1), 2/1 Reps or 16/12 Get-Ups (Rest 5:00 b/t

CrossFit Lackland – CROSSFIT

ATTENTION: The CrossFit Open for 2020 starts this Thursday and will last for the next 5 weeks.
***Please take note:
Thursday – Classes will be Dedicated to ROMWOD ONLY.
Friday – 3:30 and 4:30 Classes will be dedicated to ROMWOD and OPEN WOD Prep.
Friday Night Lights will start at 5 pm and go till the last heat is complete.
***3 Stickers For OPEN WODS (Only if you are registered)

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Warm-up

ROMWOD and on your own

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

CrossFit Lackland – CROSSFIT

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ROMWOD

CrossFit Lackland – CROSSFIT

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Warm-up

No WARM-UP…..

Metcon

Metcon (Time)

3 RFT of:

1000m row

Rest 1 min

800m run

Rest 1 min

500m row

Rest 1 min

400m run

Rest 1 min

250m row

Rest 1 min

200m run

Rest 1 min

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation

-Then-

3 rounds:

15/12 Cal Row

50 Single Unders

Metcon

Strict Angie (Time)

100 Strict Pull Ups (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 100 Assisted Strict Pull-Ups or Ring Rows (100 Push Ups (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 40 Knee Push-Ups (100 Ab-Mat Sit Ups (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1/100 Air Squats (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1/*no singles on strict pull ups, if the clock gets to 8 mins start doing kipping pull ups

*Push ups should be done with at least 15 or more done in a minute to start

*Sit ups and air squats should be move smooth, consistent pace.

Target Time: sub 20:00

Time Cap: 30:00

CrossFit Lackland – CROSSFIT

Columbus Day (Time)

2 Partner Team WOD for time of:

LVL4

1492 m Row

14 Rope Climbs

92 Burpees

14 Muscle Ups

92 KBS, 72/53 lbs

1492 m on the AAB

LVL3

1492 m Row

14 Rope Climbs

92 Burpees

14 Bar Muscle Ups

92 KBS, 72/53 lbs

1492 m on the AAB

LVL2

1492 m Row

14 Rope Climbs

92 Burpees

42 Pull-ups and Ring Dips

92 KBS, 53/35 lbs

1492 m on the AAB

LVL2

1492 m Row

28 Rope Get-Ups

92 Burpees

42 Ring Rows and Box Dips

92 KBS, 35/16 lbs

1492 m on the AAB

Partner 1 works, Partner 1 completes 100 double unders/300 singles. Switch every 100/300 reps……

CrossFit Lackland – CROSSFIT

ATTENTION: The CrossFit Open for 2020 starts this Thursday and will last for the next 5 weeks.
***Please take note:
Thursday – Classes will be Dedicated to ROMWOD ONLY. Friday – 3:30 and 4:30 Classes will be dedicated to ROMWOD and OPEN WOD Prep.
Friday Night Lights will start at 5 pm and go till the last heat is complete.
***3 Stickers For OPEN WODS (Only if you are registered)

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Warm-up

Coaches Choice

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups