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Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

DL – HPC – S2OH – OHS (1 RM = 1 DL: 2 HPC: 3 S2OH: 4 OHS)

12 min to find 1 RM: 1 Deadlift: 2 Hang Power Cleans: 3 Shoulder to Overhead: 4 Overhead Squats

*Must complete all reps unbroken to count

Metcon

Metcon (Time)

Complete for Time of:

50 Cals on the AAB EA

50 Alt DB Snatches EA, 50/35 lbs

50 WB EA, 20/14 lbs

50 Box Jumps EA, 24/20″

50 T2B EA

50 KBS EA, 53/35 lbs

50′ KB Lunges EA, 53/35 lbs

50 Alt DB Clean and Jerks, 50/35 lbs

50 Cals on the C2 EA

CFL #879

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

For Time of:

50 Thrusters, 95/65 lbs (RX), 75/45 lbs (S)

40 Pull-Ups (RX), Ring Rows (S)

30 Double Unders (RX), 60 Singles (S)

20 Bar Facing Burpee Over Bar

10 HSPU’s (RX), 5 Wall Walks (S)

CFL #877

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

50 Cals on AAB

20/16 Cals on C2

100′ D-Ball Carry, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

Rest 2 min

100 Cals on AAB

40/32 Cals on C2

200′ D-Ball Carry, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

Rest 2 min

50 Cals on AAB

20/16 Cals on C2

100′ D-Ball Carry, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

CFL #876

CrossFit Lackland – CROSSFIT

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Warm-up

800 m run

Banded Lat Stretch

10 Hurdlers Stretch

Strength Phase

Deadlift (5-5-5)

Work up to a heavy set of 5 and complete 2 more sets (All sets should be the same weight)

Metcon

Metcon (Time)

3 RFT of:

10 D-Ball cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

10 Burpee Pull Ups

CFL #875

CrossFit Lackland – CROSSFIT

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Warm-up

500m Row

3 rounds of:

50′ Worlds Greatest Stretch

50′ High Knees

50′ Butt Kickers

Then 2 min of shoulder mobility

Metcon

Metcon (Time)

For Time of:

50’ HS Walk (L4), 25′ (L3), 100′ 3-Legged BC (L2), 50′ 3-Legged BC (L1), 200′ BC

15 Power Snatch, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (

Metcon (Time)

For Time of:

50’ HS Walk (L4), 25′ (L3), 100′ 3-Legged BC (L2), 50′ 3-Legged BC (L1), 200′ BC

12 Power C&J, 155/115 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (

CFL #874

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

10/8 cals on AAB

10 Push-Ups

10 PVC Pass Throughs

10 PVC Around The Worlds

Strength Phase

Bench Press (3-3-3-3-3)

15 min to work up to a heavy set of 3 reps then complete 4 more sets at that weight (all 5 sets should be completed at the same weight)

Metcon

Metcon (Time)

For Time of:

30/25 cal Assault Bike

15/12 Bar Muscle Up (L4), C2BPU’s + Ring Dips (L3), Pull-Ups + Ring Dips (L2), Assisted Pulls + Assisted Ring Dips (L1), Ring Rows + Box Dips (30/25 cal Assault bike