CFL #915

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

Please take care and be safe

View Public Whiteboard


Complete 20 minutes of ROMWOD, Yoga, or Stretching


Metcon (Time)

3 RFT of:


Cal Assault Bike

Wallballs, 30/20 to 10′ Target

-Rest 5:00 b/t sets-

CoronaVirus Quarantine WOD


3 rounds:

40 Jumping Jacks

20 Alt Step Back Lunges (Total)

20 Deadbugs

1:00 Wall Sit


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