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Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Metcon (AMRAP – Reps)

10 min AMRAP

Ground to Overhead, 95/65 lbs adding 20/10 lbs EMOM for 10 min.

Metcon

Metcon (Time)

Teams of 3:

21-15-9 reps for Time:

Cals on AAB (EA)

Rope Climbs, w/20/14 lb vest (L4), no vest (L3), -3 reps per round (L2), 1/3 reps (L1), 2x Rope Get-Ups (HSPU, w/Vest (L4), 4/3″ def HSPU (L3), HSPU’s (L2), 2xC2GHRPU’s (L1), 2xSeated DB Presses, 35/25 lbs (

CFL #822

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Note:

NO 9 AM CLASS TODAY. ONLY 10 AM PARTNER WOD

CFL #821

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Metcon

Old Filthy Twin Bastards… (Time)

For Time of:

400 m Sandbag Run, 45/25 lbs

100 Box Jumps, 24/20″

100 Jumping Pull-Ups

100 KBS, 35/25 lbs

100 Walking Lunges

100 Knees to Elbows

100 Push Press, 45 lbs

100 Back Extensions

100 Partner Wall Balls, 20/14 lbs

100 Burpees

100 Double Unders/200 Singles

400 m Sandbag Run, 45/25 lbs

*Only one Athlete Moves at a time, except for the SB Run (one SB per Team)

CFL #820

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Metcon

Turkey Day Meat Sweats….. (Time)

Teams of 3 Complete for time:

400 m Run as a Team

4 rounds of:

30 Ground to Overhead

30 Deadlifts

30 Burpees over bar

30 Pullups (RX), Ring Rows (S)

30 Power Cleans

30 Chest to Ground Hand Release Push-Ups

30 Toes to Bar

30 Push press

Then finish off with:

Row 500 m Each

*Weight used: 115/75 lbs (RX), 95/55 lbs (S)

**Only one athlete at a time works/switch out as required.

CFL #819

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Metcon (Distance)

2 Rounds for Distance

3:00 AAB for meters

3:00 Run for meters

3:00 AAB for meters

3:00 Run for meters

Rest 3:00

3:00 Run for meters

3:00 AAB for meters

3:00 Run for meters

3:00 AAB for meters

Rest 3:00

CFL #818

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Warm-up

10 min AMRAP of:

15/12 Cal Row

30 Plate Hops

20 Alt Leg V-Ups

10 Hip Bridges

Metcon

Metcon (Time)

2 RFT of:

27-21-15-9

Toes to Bar (RX), Knees to Chest (S)

Bar Facing Burpee

*Rest 5 min b/t Rds

Strength Phase

Front Squat (5 sets of 5 reps 75 to 80% (rest 2 min b/t sets))

CFL #817

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Warm-up

3:00 easy AAB

1:00 quad smash R/L

2:00 couch stretch R/L

3:00 lacrosse ball trap (Upper, Middle, Lower) R/L

2:00 Thoracic Spine Reach overhead on foam roller roll out

Then:

2 min AMRAP of T2B or Knees to Chest

Olympic Lifting

Metcon (AMRAP – Reps)

Clean and Jerk

Every 3:00

10@155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (10@185/125 lbs (L4), 175/115 lbs (L3), 165/105 lbs (L2), 155/95 lbs (L1), 145/85 lbs or lighter(10@205/145 lbs (L4), 195/135 lbs (L3), 185/125 lbs (L2), 175/115 lbs (L1), 165/105 lbs or lighter (10@225/155 lbs (L4), 215/145 lbs (L3), 205/145 lbs (L2), 195/135 lbs (L1), 185/125 lbs or lighter (10@205/145 lbs (L4), 195/135 lbs (L3), 185/125 lbs (L2), 175/115 lbs (L1), 165/105 lbs or lighter (10@185/125 lbs (L4), 175/115 lbs (L3), 165/105 lbs (L2), 155/95 lbs (L1), 145/85 lbs or lighter(10@155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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2019 CrossFit Lobo Winter Brawl: Partner WOD 1 (AMRAP – Reps)

9 min AMRAP

BUY IN:

25 Syncro T2B (RX), Knees to Chest (S)

3 RFT of: (All Syncro)

5 Burpee Facing Board, 8’x2″x4″

10 Thrusters w/Board

15 Overhead Lunges w/Board

Cash Out:

25 Syncro T2B (RX), Knees to Chest (S)

AMRAP of:

Sandbag Over Shoulder, 150/100 lbs (RX), 100/75 lbs (S)

CFL #816

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds:

2:00 Row

:30 HS Hold

25 Plate Hops

15 Air Squats

Metcon

Metcon (Time)

3 rounds:

500m Row

25 Box Jump Over (24″/20″ – no touch/clear the box) (L4), On and Over, 24/20″ (L3), 20/16 (L2), Step-Ups and Overs, 24/20″ (L1), 20/16″ (

CFL #815

CrossFit Lackland – CROSSFIT

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Warm-up

20 Cal Bike

2 min Foam Roll-Out

10 glute ham raises

20 GHD Sit Ups

20 Goblet Squats

Metcon

Metcon (Time)

For Time of:

8 rounds of:

5 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/10 Push Up

15 Air Squat

Then:

4 rounds of:

10 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/20 Push Up

30 Air Squat

Then:

2 rounds of:

20 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/40 Push Up

60 Air Squat

Then:

1 round of:

40 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/80 Push Up

120 Air Squat

*25 min cap

*Goal is <20 min