(210) 560-9961

CFL #1165

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP of:

Partner 1: Complete AMRAP of:

10 Cal Row

10 Box Jump Overs, 30/24″ (RX), 24/20″ (S)

10 AAB Cals

10 DB Snatches, 70/50 lbs (RX), 50/35 lbs (S)

Partner 2: Complete

*100 m KB Farmers Carry, 2×70/53 lbs (RX), 2×53/35 lbs (S)

**Swap out after each Farmers Carry

CFL #1164

CrossFit Lackland – CROSSFIT

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Olympic Lifting

Ground to Overhead (15 min to find 1 RM)

This is just basic ground to overhead. Can be any version of Snatch or Clean and Jerk

Metcon

Metcon (Calories)

30 Minute Partner AMRAP (cals only)

200 Wall Balls, 20/14 lbs (L4), 150 reps (L3), 200 reps, 16/10 lbs (L2), 150 reps (L1), 100 reps (150 GHD Sit Ups (L4), 125 reps (L3), 150 AbMat Sit-Ups (L2), 125 reps (L1), 100 reps (100 Burpee Box Get Overs, 24/20″ (L4), 80 reps (L3), 60 reps (L2), 80 reps, 20/16″ (L1), 60 reps (Max Calorie Row

*Partner must do 50 double unders/100 singles to switch in (Perform while the other person is working)

Gym W2

CrossFit Lackland – Gymnastics

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Gym W: Metcon (AMRAP – Rounds and Reps)

Warm up: 2 min row

Then, 2RFT:

10 ring rows

10 push ups

10 Hollow rocks

10 Arch rocks

Skill: Butterfly Pull Ups

Progressions

WOD: 9 min AMRAP (rounds and reps)

10 Burpees

10 Tuck ups

10 Plank Walk outs

10 Reach Thrus (each side)

10 Seated Single Leg Lifts (each side)

Gym W2

CrossFit Lackland – Gymnastics

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Gym W: Metcon (AMRAP – Rounds and Reps)

Warm up: 2 min row

Then, 2RFT:

10 ring rows

10 push ups

10 Hollow rocks

10 Arch rocks

Skill: Butterfly Pull Ups

Progressions

WOD: 9 min AMRAP (rounds and reps)

10 Burpees

10 Tuck ups

10 Plank Walk outs

10 Reach Thrus (each side)

10 Seated Single Leg Lifts (each side)

CFL #1163

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/making-gains-short (14 min)

Warm-up

5 min easy pace on AAB

Movement Prep

AAB

30sec easy (40/30 rpm)

60sec mod (65-70/55-60 rpm)

30sec hard (75/65 rpm)

30sec harder (75-80/65-70 rpm)

30sec hardest (85/75 rpm)

2min recovery (50/40 rpm)

Metcon

Metcon (Calories)

5 Rounds for Calories of:

AAB Bike

2min 30sec mod, 65-80/55-70 rpm

2min 30sec easy, 50/40 rpm

CFL #1161

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/bring-even-more-short

Warm-up

AMRAP 10 Minutes

250m Row

8 Lateral box step ups (each side)

8 hanging scap retractions

4 kip to swing

4 strict pull ups

4 inchworms

4 burpees

4 up downs (burpee without push up portion)

Movement Prep

1 Set: (at workout pace)

8 AAB Cals

6 Bar-facing burpees

4 Chest to bar pull ups

Metcon

Metcon (Time)

21-18-15-12-9-6-3

AAB Cals

Bar-facing burpees

Chest to bar pull ups (L3), PU’s (L2), Ass’d PU’s (L1), Ring Rows (

CFL #1160

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210112-leg-day (23 min)

Warm-up

Ten minutes to:

1×5 reps w/45 lbs

1×5 reps w/45 lbs w/5 sec pause at bottom

1×5 reps @50%

1×5 reps @60%

Then start 20 min clock to find Heavy 1 RM

1×3 reps @70%

1×2 reps @80%

1×2 reps @85%

1×1 reps @90%

1×1 reps @95%

1×1 reps @100%+

Strength

Front Squat (20 min find heavy 1 RM)

Front Squat (5 sets x 3 reps @78% 1RM Front Squat, Every 90 sec)

CFL #1159

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210104-lower-body (23 min)

Warm-up

10 min AMRAP of:

15/12 Calorie Row

15/12 Calorie Bike

7 thread the needle (each side)

7 single arm dumbbell sotts press (light) (Each side)

7 Inchworms into strict pull up/Ring Row

45 single unders

Movement Prep

1 set (at speed w/scaled option)

3 muscle-ups

30 double-unders

Metcon

Metcon (Time)

For Time of:

15 muscle-ups (L4), BMU’s (L3), 15 C2BPU’s + 15 Ring Dips (L2), 15 PU’s + 15 Ring Dips (L1), 15 Ring Rows + 15 Box Dips (

CFL #1158

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/strong-pertinacity-short (13 min)

Metcon

Metcon (Time)

2 Person Team Complete 5 RFT:

Calorie Row, 25/22 (L4), 22/19 (L3), 19/16 (L2), 16/13 (L1), 13/10 (25 GHD Sit Ups (L4), 22 (L3), 19 (L2), 16 (L1), 13 GHD’s or 25 AbMat

Sit-Ups (AAB Cals, 25/22 (L4), 22/19 (L3), 19/16 (L2), 16/13 (L1), 13/10 (135m Partner Barbell farmers Carry, 225/185 lbs (L4), 185/155 lbs (L3), 155/135 lbs (L2), 135/115 lbs (L1), 115/95 lbs (