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CFL #913

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and are quarantined to your quarters, we will provide you a daily WOD to do at home. We wouldn’t want you dying from a Virus when you can die from a WOD!

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ROMWOD

Olympic Lifting

Squat Snatch (15 min to Work up to Heavy Single)

Squat Snatch (1-1-1-1-1 @ 85% of Heavy Singles)

Metcon

50 Chest to bar Pull-Ups (Time)

Pull-ups/Rings Rows (S)

CoronaVirus Quarantine WOD

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

400 m Run

50 Alt Mountain Climbers

15 Pull-Ups (RX), Jumping Pull-ups (S)

CFL #912

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and are quarantined to your quarters, we will provide you a daily WOD to do at home. We wouldn’t want you dying from a Virus when you can die from a WOD!

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Warm-up

10 min AMRAP:

100 m Run

100 m Row

Metcon

Metcon (Time)

4 RFT of:

1 mile Run

Rest 1 min

1000m Row

Rest 1 min

CoronaVirus Quarantine WOD

Metcon (Time)

5 RFT of:

1 mile Run

Rest 1 min

CFL #911

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and are quarantined to your quarters, we will provide you a daily WOD to do at home. We wouldn’t want you dying from a Virus when you can die from a WOD!

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds or 10 min

10 PVC PassThroughs

10 PVC OH Walking Lunges

:30 HS Hold

1:00 Plank

Strength Phase

Power Clean (25 min to find 1 RM)

Metcon

Metcon (Time)

For Time of:

20 Alt OH Lunge 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (50 Toes to bar (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), Knee-Ups (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (20 Alt OH Lunge 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (50 GHD’s (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 AbMat Sit-Ups (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (

CoronaVirus Quarantine WOD

Metcon (Time)

For Time of:

50 Alt Lunges

50 Butterfly Sit-Ups

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (Rest 5 min

50 Air Squats

50 Crunches

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (Rest 5 min

50 Alt Lunges

50 Flutter Kicks

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ BC (

CFL #910

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

10 min AMRAP of:

15/12 Cals on AAB

5 Strict Pull Ups

15 Hip Bridges

15 V-Ups

Metcon

30 Rope Climbs (Time)

30 Legless Rope Climbs, (L4), 30 Rope Climbs (L3), 20 Rope Climbs (L2), 30 Rope Get-Ups (L1)
Goal is to get to the Top in 2 pulls. Time under tension is Key so make sure once you hit the mark that you get down as smoothly as possible.

*Try and maintain at least 3-4 reps a minute

Time Cap : 15:00

Metcon (Time)

6 RFT of:

21/15 Cals on Row

14 Wallballs, 30/20 lbs @ 10/9′ (L3), @ 9/8′ (L2), 20/14 lbs @ 10′ (L1), @ 9′ (7 Power clean, 205/145 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 135/85 lbs (L1), 115/65 lbs or lighter (

CoronaVirus Quarantine WOD

Metcon (Time)

6 Rounds for time of:

21 Sit-Ups

14 Alternating Lunges

7 Chest to ground push-ups

CFL #909

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and are quarantined to your quarters, we will provide you a daily WOD to do at home. We wouldn’t want you dying from a Virus when you can die from a WOD!

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Warm-up

10 min AMRAP of:

2:00 Bike

50′ Lateral Lunges (R/L)

50′ Alt Lunges

10 Goblet Air Squats

5 Inchworms

Strength Phase

Bench Press (20 min to find 1 RM)

Metcon

Metcon (Time)

3 RFT of:

30/24 AAB Cals

30 Back Squat, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), Air Squats (

CoronaVirus Quarantine WOD

Metcon (Time)

5 RFT of:

400 m Run

30 Air Squats

CFL #908

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

5 RFT of:

2 Legless Rope Climbs (L4), 1 LRC (L3), 2 Rope Climbs (L2), 1 Rope Climbs (L1), 4 Rope Get-Ups (50’ HS walk (L4), 25′ (L3), 100′ 3-Legged BC (L2), 50′ 3-Legged BC (L1), 100′ Bear Crawl (

CFL #907

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches choice: 10 min max

Strength Phase

Back Squat (Find 20 Rep Max (Unbroken))

Metcon

Metcon (Time)

1000m Row

25 Shoulder to Overhead, 155/115 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (50 T2B (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Knee Ups (25 OHS, 155/115 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (50 GHD (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Knee Ups (1000m Row

*20 min cap

CFL #906

CrossFit Lackland – CROSSFIT

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Warm-up

10 min, coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

45 min AMRAP of:

1 mile Run

100m OH Slam Ball Carry, 30/20 lbs

1000m row

100m 2xDB Farmers Carry, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2(, 40/25 lbs (L1)

100 AAB Cals

CFL #905

CrossFit Lackland – CROSSFIT

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Warm-up

10 min Coaches Choice

Strength Phase

Sumo Deadlift (5 sets of 3 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

3 Deficit HSPU, 45/25″ (L4), Strict HSPU’s (L3), HSPU’s (L2), Wall-Walks (L1), C2GHRPU’s (3 D-Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

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

CFL #904

CrossFit Lackland – CROSSFIT

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Warm-up

10 min Coaches Choice

Metcon

Metcon (Time)

For Time of:

400 m Run

Then:

21-15-9

Front Squat, 115/95 lbs (L4), 105/85 lbs (L3), 95/75 lbs (L2), 85/65 lbs (L1), 75/55 lbs (Bar Facing Burpee

Rest 5:00

21-15-9

Cal Row

Box Jumps, 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ (AAB Cals

Power Clean, 115/95 lbs (L4), 105/85 lbs (L3), 95/75 lbs (L2), 85/65 lbs (L1), 75/55 lbs (400 m Run