Month: November 2019

CrossFit Lackland – CROSSFIT

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Warm-up

4 rounds:

15/12 Cal Row

15 Ring Rows

25 Plate Hops

10 Jumping Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

24 WallBall 20/14 lbs @ 10′ (L3), @ 9′ (L2), 8′ (L1), 14/10 lbs @ 9/8′ (8 Strict Pull Up (L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (
Rest 5 min

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

12 Box Jumps, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1), Step-Ups 24/20″ (8 Front Squats, 185/135 lbs (L4), 165/115 lbs (L3), 145/105 lbs (L2), 125/85 lbs (L1), 105/75 lbs or lighter (

CrossFit Lackland – CROSSFIT

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ROMWOD

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

CrossFit Lackland – CROSSFIT

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ROMWOD

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time Of:

1 Mile Run

5000 m Row

*0 – 1k on Setting 2

*1k to 2k on Setting 4

*2k to 3k on Setting 6

*3k to 4k on Setting 8

*4k to 5k on Setting 10

1 Mile Run

150 Cals on AAB

*0 – 50 Cals 30 to 40 RPM’s

*50 – 100 Cals 40 to 50 RPM’s

*100 – 150 Cals 50+ RPM’s

1 Mile Run

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:30 Row

10 Push Ups to Downward Dog Pose

50′ KB Lateral Side Step (R/L)

10 Goblet Squats

Metcon

Metcon (Time)

27-21-15-9 RFT of:

Cal Row

Bar Facing Burpee
15 min cap

No Rest….

Metcon (Time)

27-21-15-9 RFT of:

Cal Row

Thruster 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1/
15 min cap

No Rest….

Metcon (Time)

50 GHD Sit Ups (L4), 40 Reps (L3), 30 Reps (L2), 50 Ab Mat Sit-Ups (L1), 25 Reps (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ or HS Progression on Wall (L1), 100′ 3-legged Bear Crawl or 200′ Bear Crawl (50 T2B (L4), 40 Reps (L3), 30 Reps (L2), 50 Ab Mat Sit-Ups (L1), 25 Reps (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ or HS Progression on Wall (L1), 100′ 3-legged Bear Crawl or 200′ Bear Crawl (
15 min cap

CrossFit Lackland – CROSSFIT

If you have not completed 20.4, you are doing that WOD. Otherwise complete the CrossFit Total. If you did CrossFit Total on Saturday, complete 20.4 again and see if you can do better.

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Strength Phase

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

CrossFit Lackland – CFL SATURDAY TEAM WOD

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The CrossFit Football Total (Total Weight)

Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Teams of 3 have 30 min to complete

Teams of 3 Complete for time of:

10-9-8-7-6-5-4-3-2-1

Rope Climbs (RX), Rope Get-Ups (S)

D-Ball Clean Over Shoulder, 150/100 lbs (RX), 100/60 lbs (S)

HSPU’s (RX), C2GHRPU’s (S)

CrossFit Lackland – CROSSFIT

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Strength Phase

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes