Month: October 2019

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

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)

View Public Whiteboard

Warm-up

ROMWOD

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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)

View Public Whiteboard

Warm-up

ROMWOD

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)

View Public Whiteboard

Warm-up

3 Rounds:

15/12 Cal Row

20 Push Ups

20 Ring Rows

Metcon

Metcon (Time)

2 RFT of:

200m Run

-rest :15

200m Run

20/16 Cal Assault Bike

200m Run

-rest :15

200m Run

15/12 Cal Assault Bike

200m Run

-rest :15

200m Run

10/8 Cal Assault Bike

200m Run

-rest :15

200m Run

5/4 Cal Assault Bike

200m Run

-rest :15

200m Run

-Rest 3:00

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)

View Public Whiteboard

Warm-up

1000m (increase pace every 250m)

Metcon

Front Squat (Front Squat 5-3-1-1-1-1-1)

*The 5 and 3 should be working weights that are smooth

*continue to build through the 5×1. Anything in the 90-95% range is solid.

*25 min cap

Metcon (Distance)

20 min AMRAP on C2 Row of:

300m Mod-Fast

400m Mod-Faster

300m Mod-Fast

*Rest :30 b/t ea set

*Try to hold the same pace for the 300s each set.

*The 400m should be the fastest pace each set.

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)

View Public Whiteboard

Warm-up

2 Rounds:

1:30 AAB

15 Goblet Squats

10 Inchworms

1:00 Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

20 GHD Sit Up (L4), 15 (L3), 20 AbMat Sit-Ups (L2/1/<1)
10 Burpee Pull Up (L4/3/2/1), Burpee to Bar (
Rest 10 min

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

20 Wallballs, 20/14 lbs to 10′ (L4), 9′ (L3), 8′ (L2), 14/10 lbs to 9′ (L1), 14/10 lbs to 8′ (10 Burpee Pull Up (L4/3/2/1), Burpee to Bar (

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Deadlift (Find 1 RM)

Metcon (Time)

Teams of Two: 2 RFT of:

60 Cals on C2 Row (divide as req’d)

50 DU’s ea

40 Cals on AAB (divide as req’d)

30 WB’s ea, 20/14 lbs

20 PC’s, 185/135 lbs (divide as req’d)

10 KBS ea, 70/53 lbs

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

2 rounds:

20 Alt Leg V-Ups

20 Hip Bridges

:30 HS Hold

Metcon

Metcon (Time)

3 RFT of:

5 Rope Climbs w/no jump (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 10 Rope Get-Ups (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), HS Work or 200′ Bear Crawl (

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

4 rounds:

1:30 Assault bike

50′ KB Lateral Side Step (R/L)

50′ KB Monster Walk (Forward/Backward)

10 Goblet Squats

Metcon

Metcon (Time)

21-15-9 RFT of:

Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs (Strict HSPU (L4), HSPU’s (L3), Assisted HSPU’s (L2), 1/3 WallWalks (L1), Seated DB Press, 35/25 lbs (

Metcon (Time)

9-15-21

Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs (Strict HSPU (L4), HSPU’s (L3), Assisted HSPU’s (L2), 1/3 WallWalks (L1), Seated DB Press, 35/25 lbs (

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

10 min to work on DU’s

Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP of:

100 m D-Ball Carry, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (20 Cals on AAB

30 Burpee Box Jump Overs, 30/24″ (L4), 24/20″ (L3/2), 20/16″ (L1), Step-Ups, 24/20″ (40 Double Unders (L4/3/2), DU Attempts (L1), Singles (