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CFL #1151

CrossFit Lackland – CROSSFIT

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Metcon

New Years Day WOD – Bring the HATE (Time)

Buy-In

New Year in meters Row ….. 2018, 2019, 2020, etc (Switch Out as Req’d)

Then…LET THE HATE BEGIN!!!

Teams of 2 complete 2 Rounds of the following 12 movements/18, 19, 20, etc reps EA of… (Pick the year)

Push Jerks

Pull-ups (RX), Ring Rows (S)

Power Snatches

Partner Wallball Sit-Ups, 20lbs

Back Squats

Toes 2 Bar (RX), Knee-Ups (S)

Power Cleans

HSPU’s (RX), 1/2 Wallwalks (S)

Front Squats

Burpee Box-Jumps 24″(RX), Step-Ups 24″ (S)

Front Rack Alt Lunges

Double Unders Unbroken (RX), 2x Singles (S)

*FIRST ATHLETE MUST COMPLETE THEIR SET OF ALL REPS BEFORE THE NEXT PARTNER GOES.

*WEIGHT IS 95/65 LBS (go lighter if req’d)

Then…

Buy Out

New Year in meters on the AAB ….. 2018, 2019, 2020, etc (Switch Out as Req’d) (Switch Out as Req’d)

CFL #1150

CrossFit Lackland – CROSSFIT

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Metcon

Partner DT (Time)

5 RFT of:

24 Deadlifts

18 Hang Power Cleans

12 Push Jerks

Weights: 185/135 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs (

CFL #1149

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201230-full-body (21 min)

Warm-up

10 Min AMRAP of:

1:00 AAB

7 lateral lunges (each side)

7 push ups

7 single arm dumbbell thrusters (light) (each side)

Movement Prep

1 Set: (at workout pace)

5 Wall Balls (at workout weight 1)

4 Thrusters (at workout weight 1)

3 Wall Balls at workout weight 2)

2 Thrusters at workout weight 2)

Metcon

Metcon (Time)

2 RFT of (Including Rest):

25 Wall Balls, 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 16/10 lbs @ 10/9′ (L1), @ 9/8′ (20 Thrusters, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (15 Wall Balls, 30/20 lbs @ 10/9′ (L4), 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 16/10 lbs @ 10/9′ (L1), @ 9/8′ (10 Thrusters, 115/75 (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Target time each set: 3 minutes 30 seconds

Time cap each set: 5 minutes (not including rest)

CFL #1147

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201228-upper-lower-body (19 min)

Warm-up

8 min AMRAP of:

15/12 Calorie Bike (start easy and build in intensity each round)

10 Hanging Scap Retraction

5 Kip to Swing

10 single arm dumbbell press (light) (each side)

5 Pike Push Ups

Metcon

Metcon (Time)

5 RFT of:

15 Strict Handstand Push Ups (L4), HSPU’s (L3), 5 Wall Walks (L2), 15 Seated DB Press, 2×35/25 lbs (L1), 15 C2GHRPU’s (21 Toes to Bar (L4), 18 Reps (L3), 15 Reps (L2), 21 Knee-Ups (L1), 21 Ab-Mat Sit-Ups (27/21 Calorie Assault (L4), 24/18 Cals (L3), 21/15 Cals (L2), 18/12 Cals (L1), 15/9 Cals (-Rest 1 min

Athletes Notes

Time Cap each set: 25 minutes

CFL #1146

CrossFit Lackland – CROSSFIT

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Olympic Lifting

Squat Snatch (20 min to find 1 RM)

Metcon

All I got for Christmas was This Stupid WOD (AMRAP – Rounds and Reps)

Teams of 2 Complete for time:

25 min AMRAP of:

10/7 AAB Cals Ea

5 Ground to Overhead

5 Burpees over bar (Parallel)

5 Deadlifts

5 Pull-ups (RX), Ring Rows (S)

5 Squat Cleans

5 Chest to Ground Hand Release Push-Ups

5 Shoulder to Overhead

5 Toes to Bar (RX), Knee-Ups (S)

*Add 5 Reps Per Round

*Weight used: 115/75 lbs (RX), 95/55 lbs (S)

**Only one athlete at a time works/switch out as required.

CFL #1145

CrossFit Lackland – CROSSFIT

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Metcon

12 Days of Christmas (Time)

Teams of two complete for time of:

1 x 200 m run

2 x Power Snatch 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

3 x Chest to bar pull-up (RX+), KPU (RX), Ring Rows (S)

4 x Squat Cleans 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

5 x HSPUs (RX), C2G Push-Ups (S)

6 x Wallballs, 20/14 lbs @ 10′ (RX), @ 8′ (S)

7 x Pistols (RX), Squats (S)

8 x Push Jerks 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

9 x KBS 53/35 lbs (RX), 35/25 lbs (S)

10 x Toes to Bar (RX), Knee Ups (S)

11 x Box Jumps 24/20″ (RX), 20/16″ (S)

12 x Thrusters 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

(Each team member completes all reps)

(45 min cap)

*This goes just like the 12 Days of Christmas….

200m Run

2 x PS

200m Run

3 x C2BPU’s

2 x PS

200m Run

4 x SC

3 x C2BPU’s

2 x PS

200m Run

etc, etc, etc……

CFL #1144

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201227-lower-body (15 min)

All I want for Christmas….. (AMRAP – Rounds and Reps)

Teams of two 25 min AMRAP of:

5 Cals on C2 (All)

10 Cals on AAB (All)

15 Double Unders (L)4/3/2), Attempts (L1), 30 Singles (1 Deadlift, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Hang Squat Clean, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Shoulder to Overhead, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Muscle Up (L4), Bar MU (L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (1 Ring Dip (L4/3/2), Assisted Dips (L1), Box Dips (1 Strict HSPU (L4) HSPU’s (L3), Wall Walks (L2/1), Seated DB Press, 35/25 lbs (*Add 1 Rep per Round for gymnastics

*Muscle up then Ring Dip or Bar Muscle Up then Bar Dip

*Each Athlete must compete all reps before moving on

CFL #1143

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201223-lower-body (16 min)

Warm-up

15 Minute AMRAP

15/12 Calorie Row (start easy and build in intensity each round)

15/12 AAB Calorie (start easy and build in intensity each round)

10 Hanging Scap Retractions

10 Goblet Squats (light/moderate)

Movement Prep

1 set (at workout pace):

7 Wall Balls (at workout weight)

21 Double Unders (scaled option)

7 Chest to Bar Pull Ups (scaled option)

21 Double Unders (scaled option

Metcon

Metcon (Time)

3 RFT of:

30 Wall Balls, 30/20 lbs @ 10/9′ (L4), @ 9/8′ (L3), 45 WB’s, 20/14 lbs @ 10/9′ (L2), @ 9/8′ (L1), 16/10 lbs @ 9/8′ (60 Double Unders (L4), 50 (L3), 40 (L2), 30 (L1), 60 Penguin Taps or 120 Singles

30 Chest to Bar Pull Ups (L4), 30 Pull-Ups (L3), 20 Pull-Ups (L2), 30 Assisted PU’s (L1), 30 Ring Rows (60 Double Unders (L4), 50 (L3), 40 (L2), 30 (L1), 60 Penguin Taps or 120 Singles

Athletes Notes

TARGET SCORE

Target Time: 10-12 minutes

Time Cap: 15 minutes

CFL #1142

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201222-leg-day (16 min)

Warm-up

10 Side Lunges R/L

10 Forward/Backwards Lunges R/L

10 Glute Bridges

10 Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Squats

Movement Prep

2×5@45 lbs

1×5@45 lbs w/5 sec pause at the bottom

1×5@50%

1×5@60%

1×3@70%

1×2@80%

Strength

Back Squat (Find a Heavy 1 RM – Rest 2-3 min btw sets)