Month: March 2020

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

Crossover Symmetry Activation

-Then-

3 rounds:

1:30 Machine of your choice

5 Strict Pull Ups

15 Hip Bridges

:30 HS Hold

Metcon

Metcon (Time)

Power Clean

20 @185/125 lbs

20 @205/145 lbs

20 @225/155 lbs

20 @225/155 lbs

20 @225/155 lbs

-Rest 3:00 b/t sets-

Scaled:

20 @135/95 lbs

20 @155/105 lbs

3×20 @185/125 lbs

-Rest 3:00 b/t sets-

CoronaVirus Quarantine WOD

Warm-up

0:00-10:00

Crossover symmetry activation (or Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts, diagonals/gators, External rotation w/ arms at side, W with hands by shoulders , and 7 Ys: youtube.com/watch?v=x4b4aUfR1JQ)

-Then-

with remaining time work through:

15/12 Cal Row OR 150m jog

10 Empty Barbell Deadlift

5 Empty Barbell Muscle Cleans

10 Inchworms

Metcon

Metcon (Time)

Power Clean

20 @165/110

20 @185/125

20 @205/145

20 @225/155

-Rest 3:00 b/t sets-

Scale:

Power Clean

20 @115/80

20 @135/95

20 @155/105

20 @185/125

-Rest 3:00 b/t sets-

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

Crossover Symmetry Activation

-Then-

3 rounds:

1:30 Machine of your choice

5 Strict Pull Ups

15 Hip Bridges

:30 HS Hold

Metcon

Metcon (Time)

4 sets

5/4 Legless Rope Climb

90’ Handstand walk

90’ hand over hand sled pull (sled + 55/35)

90 Handstand walk

-Rest 3:00 b/t sets-

CoronaVirus Quarantine WOD

Warm-up

6:00 Clock:

20 Jumping Jacks

5 Inchworms

10 Bulgarian Split Squats (R/L)

Metcon

Metcon (Time)

2 Sets:

3 Rounds:

400m Run or 1:30 High Knees

15 Burpees

30 Alt Step Back Lunges

-Rest 3:00 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

50 Double Unders

2-4-6-8-10…

Alternating DB Hang Clean and Jerk

Rest 4:00

AMRAP 8:00

50 Double Unders

2-4-6-8-10..

Alternating Hang DB Snatch

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 rounds:

2:00 Row

10 Dumbbell Single Leg RDL (R/L)

10 Half kneeling single arm dumbbell press R/L

:30 HS Hold

Metcon

Metcon (Time)

For Time of:

15 Strict HSPU

12 D-Ball Clean 150/100 lbs

15 Strict HSPU

12 D-Ball Clean 150/100 lbs

15 Strict HSPU

-Rest 5:00-

12 Strict HSPU (45#/25# deficit)

15 D-Ball Clean 150/100 lbs

12 Strict HSPU

15 D-Ball Clean 150/100 lbs

12 Strict HSPU

-Rest 5:00-

9 Strict HSPU (2×45#/25#+15#)

18 D-Ball Clean 150/100 lbs

9 Strict HSPU

18 D-Ball Clean 150/100 lbs

9 Strict HSPU

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

40 High Knees

20 Bodyweight Single Leg RDLs (Total)

20 Scap Only Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

20 Plate Hops or 40 Jumping Jacks

2-4-6-8-10..

Cossack Squats (Total)

Rest 4:00

AMRAP 8:00

20 Plate Hops or 40 Jumping Jacks

2-4-6-8-10..

Alternating Step Back Lunges (Total)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

50 Double Unders

2-4-6-8-10…

Alternating DB Hang Clean and Jerk

Rest 4:00

AMRAP 8:00

50 Double Unders

2-4-6-8-10..

Alternating Hang DB Snatch

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

4 rounds:

2:00 Machine of your choice

20 Cossack Squats (Total)

5 Strict Pull Ups

:30 Shoulder Taps

-Then-

Warm up to squat clean weight

Metcon

Metcon (Time)

3 sets for time of:

3 rounds

3 Rope Climbs

6 Squat Clean, 185/125 lbs

9 PHSPU (ab mat for men, 45# plate + ab mat for women)

Rest 1:1

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

10 DB or Bodyweight Single Leg RDL (R/L)

10 Inchworms

20 Air Squats

:30 Hollow Hold

Metcon

Metcon (AMRAP – Reps)

4 sets for max reps:

1:00 Alt Chair Step Ups

1:00 Chair Dips

1:00 Alt Leg V-Ups

1:00 Jumping Air Squats

Rest 1:00 b/t sets.
*The total number of reps per set is your score each set. For instance: chair step ups + chair dips + alt leg v-ups + jumping air squats is your total for set 1. Reset when you start set 2 and try to keep or improve your previous number!

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

3 RFT of:

15/12 Cal AAB/C2/Ski

15 Deadlft 225/155

Rest til 10:00

3 rounds

15/12 Cal AAB/C2/Ski

12 Deadlift 275/185

Rest til 20:00

3 rounds

15/12 Cal AAB/C2/Ski

9 Deadlift 315/225
*Keep an aggressive pace on ski. Ideally below 0:45 each round. Focus on big pull with torso and follow through with arms.

*If you have no ski, sub row or another machine or 200m run

*Deadlift should be moderate to moderate/heavy to heavy weight that you can ideally keep in bigger unbroken sets throughout most of the workout. Aim to keep in sets of 2 if possible.

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

25 Plate Hops/ 50 Single Unders

10 Inchworms

10 DB or Bodyweight Single Leg RDL (R/L)

10 Bodyweight Windmills (R/L)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 7:00

20 Plate Hops or 40 Jumping Jacks

10 Burpees or 5 Wall Walks

Rest 3:00 b/t sets.

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 7:00

40 Double Unders

8 SHSPU or 12 HSPU or 15 Hand Release Push Up

Rest 3:00 b/t sets.
*Try to keep double unders unbroken throughout the entirety of the workout.

*Pick your poison on the pressing options. Most advanced would be strict hspus, then kipping hspu, followed by hand release push ups. No matter what you choose, make smart breaks from the beginning.

*Start over at 40 double unders for the second set.

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP of:

400 m Run

20 air squat

400 m Run

20 ring rows

400 m Run

20 push ups

400 m Run

20 Alt Walking Lunges

CoronaVirus Quarantine WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP of:

400 m Run

20 air squat

400 m Run

20 ring rows or box dips

400 m Run

20 push ups

400 m Run

20 Alt Walking Lunges

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

For Time of:

150’ sled pull (hand over hand 2×45/1×55 on rubber with plastic skis on sled)

21 SHSPU

150’ sled pull

15 Deficit SHSPU (45/25)

150’ sled pull

9 Deficit SHSPU (2×45/25+15)

Rest 5:00

150’ sled pull

9 Deficit SHSPU (2×45/25+15)

150’ sled pull

15 Deficit SHSPU (45/25)

150’ sled pull

21 SHSPU

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

200m jog or 1:00 High Knees

1:00 Plank or 1:00 HS Hold

15 Air Squats

Metcon

Metcon (Time)

5 RFT of:

400m run or 1:30 of High Knees

20 Push Ups

20 Cossack Squats (Total)
The Cossack squat is a name for a squat that has you descend with most of your weight on one leg while the other leg is kept out straight and to the side. Thus, the other foot will typically have the heel on the ground but the rest of the foot up in the air.

https://www.youtube.com/watch?v=tpczTeSkHz0

Metcon (Time)

5 RFT of:

400m Run

100ft HS Walk

20 Alt DB Hang Clean and Jerk (Total)
*Keep a smooth pace on the run.

*Try to keep the HS walk in 50′ unbroken sections. If HS walk is a struggle for you, scale to 50′ each round.

*Try and go unbroken on the sets of DB hang clean and jerk if you can! Switch in the air as the DB passes your face.

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

2 RFT of:

150’ Sled Push (moderate weight/walking pace)

5 Rope Climb

150’ Sled Push

4 Legless

150’ Sled Push

3 Rope Climb

150’ Sled Push

2 Legless

150′ Sled Push

1 Rope Climb

Rest 1:1

CoronaVirus Quarantine WOD

Warm-up

6:00 Clock:

40 High Knees

40 Mtn. Climbers

20 Scap Only Push Ups

:30 Active Bottom of the Squat Hold

Metcon

Metcon (Time)

For Time of:

16 —> 1

Burpees

Air Squats

Sit Ups
*Reps go as such: 16 Burpees, 16 Air Squats, 16 Sit ups, then 15/15/15, 14/14/14.. and so on!

*Try to hold a smooth pace.

Metcon (Time)

For Time of:

16—> 1

Lateral Burpees over DB

DB Thrusters

Sit Ups
*Reps go as such: 16 Burpees, 16 Thrusters, 16 Sit ups, then 15/15/15, 14/14/14.. and so on!

*Try to hold a smooth pace.

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

3 RFT of:

25-20-15

Cal Assault Bike

Wallballs, 30/20 to 10′ Target

-Rest 5:00 b/t sets-

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

40 Jumping Jacks

20 Alt Step Back Lunges (Total)

20 Deadbugs

1:00 Wall Sit

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

5 min AMRAP of:

40 Mtn. Climbers

20 Alt Jumping Lunges (Total)

Rest 2:00 b/t rounds.
*Mtn. Climbers can be counted each time your knee comes to your chest.

*Keep chest tall on jumping lunges. Try to do in sets of 10 or more if you can!

*Scale to alternating step back lunges if jumping lunges are too difficult.

Metcon (AMRAP – Reps)

3 Rounds:

5 min AMRAP of:

60 Mtn. Climbers

20 Weighted Front Rack Step Back Lunges (Total)

Rest 2:00 b/t sets.

Plank Hold (Time)

For time:

Max Plank Hold

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

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ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

For Time of:

3 rounds

10 Strict HSPU

15 Weighted abmat sit ups (25/15 lbs)

Rest 4:00

Double Under

80-60-40-20

Muscle Up

8-6-4-2

Rest 4:00

3 rounds

10 Strict HSPU

15 Weighted abmat sit ups (25/15 lbs)

Rest 4:00

Double Under

80-60-40-20

Muscle Up

8-6-4-2

CoronaVirus Quarantine WOD

Warm-up

4 rounds:

20 Bodyweight RDLs

5 Push Ups to Downward Dog Pose (2 sec pause)

10 Big Arm Circles (Forward/Backward)

Metcon

Metcon (Time)

6 RFT of:

30 Jumping Jacks

20 Chair Step Ups (Total)

10 Chair Dips

Rest 2:00

Metcon (AMRAP – Reps)

2 Min AMRAP of:

Max Burpees

Metcon (Time)

For Time: (Partition however you want!)

150 Jumping Air Squats (RX), 75 Reps (S)

100 Alt Leg V-Ups (RX), 50 Reps (S)

50 strict HSPU (RX), 75 Hand Release Push Ups (S)
*Partition however you want means you could do 10 rounds of 15 jumping air squat, 10 alt leg v-ups, and 5 strict hspu for the workout. You can also work straight through it if you prefer!

*Usually the big workout we partition regularly is Murph