(210) 560-9961

CFL #894

CrossFit Lackland – CROSSFIT

This Saturday is the day to see how your success during the Nutrition Challenge. Scans will start at 10 am. We will also discuss what we did, how we did it, and the good and bad.

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Metcon

Metcon (Time)

For Time of:

1 Mile Run

Then:

21-15-9

Cal Row

Burpee Over Bar

Then:

1 Mile Run

Then:

21-15-9

Wallballs, 20/14 lbs @10′ (RX), @9′ (S)

Ball Slams, 30/20 lbs

Then:

1 Mile Run

CFL #893

CrossFit Lackland – CROSSFIT

This Saturday is the day to see how your success during the Nutrition Challenge. Scans will start at 10 am. We will also discuss what we did, how we did it, and the good and bad.

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Warm-up

3 rounds:

1:00 AAB

1:00 Row

18 plate hops

15 shoulder taps in HS Hold

12 Deep Lunges with 5 sec pause at bottome

9 Single Arm Russian KB Swing R/L (moderate/heavy)

Strength Phase

Front Squat (Build to Heavy set of 5 reps)

Build to Heavy 5

*Stop before form breaks down

*Today’s heavy 5 will probably be somewhat lighter due to yesterday (Try to get 75%+)

Front Squat (5×5 @80% of Heavy Set of 5)

Metcon

Metcon (Time)

3 RFT of:

5 Rope Climbs (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 10 Rope Get-Ups (10 Devils Press, 50/35 lbs (L4), 40/25 lbs (L3), 30/15 lbs (L2), 20/10 lbs (L1/

CFL #892

CrossFit Lackland – CROSSFIT

This Saturday is the day to see how your success during the Nutrition Challenge. Scans will start at 10 am. We will also discuss what we did, how we did it, and the good and bad.

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Warm-up

Crossover symmetry activation (Before Class)

-then-

10 min AMRAP of:

15/12 Cal Row

7 Thread the needle R/L

25′ Single arm overhead walking lunge (light/moderate) (R/L)

7 single arm dumbbell push jerk (light/moderate) (R/L)

Metcon

Metcon (Time)

20 min AMRAP of:

25 Cal Row

50’ Overhead Walk Lunge, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (25 Shoulder to overhead, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (
*Keep consistent pace on row throughout. Try to finish all sets of 25 cal under 1:20

*overhead lunge should be light/moderate and unbroken. Focus on tight core and active shoulders. Keep smooth pace and same foot placement each lunge

*Shoulder to overhead should be light and in 1-3 sets most of the workout

Target number of rounds: 7

Minimum rounds before scaling: 5

Metcon (Time)

For Time of:

400 m Run

10 Strict HSPU (L4), HSPU (L3), Wall-Walks (L2), 5 Wall Walks (L1), 20 C2GHRPU’s (10 DBall Clean 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

100 double unders (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 100 Singles (10 DBall Clean 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

10 Strict HSPU (L4), HSPU (L3), Wall-Walks (L2), 5 Wall Walks (L1), 20 C2GHRPU’s (400 m Run

CFL #891

CrossFit Lackland – CROSSFIT

This Saturday is the day to see how your success during the Nutrition Challenge. Scans will start at 10 am. We will also discuss what we did, how we did it, and the good and bad.

View Public Whiteboard

Warm-up

2 Rounds of:

2 min on AAB Sitting

10 Double DB Press

10 Perfect Push-Ups

20 Banded Tricep Press Downs

10 PVC Around the Worlds

10 PVC Pass Throughs

Strength Phase

Bench Press (3 Sets of 5 Reps (All reps at the same weight))

15 min to work up to heavy set of 5 reps then complete 2 more sets at that weight.

Metcon

Metcon (Time)

2 RFT of:

21-15-9

Cals on AAB

Thruster 115/75 lbs (L4), 105/65 lbs (L3), 95/55 lbs (L2), 85/45 lbs (L1), 75/35 lbs (

CFL #890

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP of:

15/12 Cal Bike Erg

15 DB Clean, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/10 lbs (10 Double DB S2OH, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/10 lbs (50 Single Unders

CFL #888

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

Run 2000m

Rest 3:00

3x1000m run with 20/14 Vest (RX), 1200m w/No Vest (S)

*Rest 3:00 b/t Sets

Rest 3:00

2000m Jog

CFL #887

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

3:00 Machine of your choice

5 Strict Pull-Ups or Ring Rows

10 Air Squats

10 Banded Lat Pull-Downs

Strength Phase

Deadlift (5 sets of 3 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

• 20 pull-up (RX), Ring Rows (S)

• 30 push-ups

• 40 sit-ups

• 50 squats

CFL #886

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

15 Banded Pull Aparts

:30 Ring Dip Hold

20 Ring Rows

10 Box Jumps, 24/20″ (Step Down)

Metcon

Metcon (Time)

For Time of:

3 Rounds of:

10 Muscle Ups (L4), BMU’s (L3), 10 C2BPull-Ups + 10 Ring Dips (L3), 10 Pull-Ups + 10 Ring Dips (L2), 10 Ass’d Pull-Ups + 10 Ass’d Ring Dips (L1), 10 Ring Rows + 10 Box Dips (10 Box Jump, 30/24″ (L3), 24/20″ (L2), Step-Ups, 30/24″ (L1), 24/20″ (150 Double Unders (RX), 300 Singles (S)

3 Rounds of:

10 Box Jump, 30/24″ (L3), 24/20″ (L2), Step-Ups, 30/24″ (L1), 24/20″ (10 Muscle Ups (L4), BMU’s (L3), 10 C2BPull-Ups + 10 Ring Dips (L3), 10 Pull-Ups + 10 Ring Dips (L2), 10 Ass’d Pull-Ups + 10 Ass’d Ring Dips (L1), 10 Ring Rows + 10 Box Dips (