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30 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Workout: 13:00 – 44:00

Cooldown: 44:00 – 46:00

Cleanup: 46:00 – 48:00

Mobility: 48:00 – 60:00

Warm-up

Partner Warmup

3 rounds

P1: Easy Machine

P2: 20 plate hops

5 box step-ups (each side)

5 Wall Ball Slams

10 floor plate press

– switch when a partner finishes the round –

Movement Prep

1 set

5 Push Ups (each)

4 Dumbbell Box Step Ups (each)

10 Double Unders (same time)

3 Slam Balls (each)

Metcon

Metcon (Time)

Teams of 2 Complete for Time of:

100 Pushups

30 Synchro Alternating Single Dumbbell 20″ Step Ups, 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (100 Double Unders Each, at the Same time (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 100 Singles (30 Synchro Alternating Single Dumbbell 20″ Step Ups, 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (100 Slam Balls, 30/20 lbs

30 Synchro Alternating Single Dumbbell 20″ Step Ups, 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (100 Double Unders Each, at the Same time (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 100 Singles (* Time cap: 25 minutes

Skill Work

Arnold Press:

4 Sets: 12 Reps

*Build to a Moderate Weight and stay the same across all sets.

Weighted Hip Thrusts:

5 Sets: 12 Reps

*Build to a Moderate Weight and stay the same across all sets.

Focus: Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

29 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 40:00

Cooldown: 40:00 – 42:00

Cleanup: 42:00 – 44:00

Mobility/Accessory: 44:00 – 60:00

Warm-up

3 min EB or Row

Then

7 min AMRAP

5 Power Cleans (empty bar – build across)

3 World’s Greatest Stretch (each side)

3 Up Downs

Movement Prep

1 set

3 Power Cleans (workout weight)

6 Air Squats

Metcon

Metcon (Time)

For Time:

100 Power Cleans, 115/80 lbs (L4), 105/70 lbs (L3), 95/60 lbs (L2), 85/50 lbs (L1), 75/40 lbs (* EMOM complete 12 Air Squats (Start with air squats) *

# TARGET SCORE

* Target time: 9-11 minutes

* Time cap: 15 minutes

Skill Work

Goblet Squats:

4 sets: 12 reps (1 and half reps)

*Build to a moderate weight, stay the same or build across

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out reps. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

28 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 43:00

Cooldown: 43:00 – 46:00

Cleanup: 46:00 – 48:00

Skill and Drills: 48:00 – 60:00

Warm-up

2:00 Machine

-into-

30 seconds of PVC Pass Throughs

30 seconds of PVC Around the Worlds (L/R)

-into-

Every min for 6 minutes

– With an Empty Bar –

5 Muscle Cleans

4 Front Squats

3 Push Press

2 Thrusters (Pause a the top and breathe)

Movement Prep

3 sets

5/4 Calorie Row (Workout Pace)

4 Thrusters (Workout Weight)

– Focus on breathing and smooth reps –

Metcon

Metcon (Time)

42-30-18*

Thrusters, 75/55 lbs (L3), 65/45 lbs (L2), 55/35 lbs (L1), 45/25 lbs or lighter (Calorie Row

*Women’s Calories: 34-22-14

* Target time: 12-14 minutes

* Time cap: 18 minutes

Skill Work

10 min EMOM of:

L4:

6-10 Kipping Handstand Push Ups (Flat surface)

L3:

3-5 Kipping Handstand Push Ups (Flat surface)

L2:

6-10 Kipping Handstand Push Ups (AbMat + 25lb plate)

L1:

3-5 Kipping Handstand Push Ups (AbMat + 25lb plate)

6-10 Kipping Handstand Push Ups (AbMat + 45lb plate)

3-5, 3 sec Descent, reset, Kick back to top position (AbMat + 25 or 45 lb Plate)

or

3-10 Seated DB Press, 35/25 lbs

40 sec cap per set/20 sec rest minimum

*Once reps are completed, rest until next minute

27 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 40:00

Cooldown: 40:00 – 42:00

Cleanup: 42:00 – 44:00

Mobility/Accessory: 44:00 – 60:00

Warm-up

6 min AMRAP

10 alt. DB Snatch (light weight – focus on transition)

5 Scap Pullups

5 Down Dog/Seal Pose Transitions

3 Up-Downs (top part of the burpee)

Movement Prep

2 sets

4 Alternating Dumbbell Snatch (workout weight second set)

2 Burpees Over Dumbbell

4 Pull Ups

– rest 30 seconds between sets –

Metcon

Metcon (Time)

21-15-9

Alternating Dumbbell Snatch, 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (Burpee over Dumbbell

Pull-ups (L3), 18-12-6 reps per set (L2), 15-9-3 reps per set (L1), Ring Rows, 21-15-9 reps (45 Alternating Dumbbell Snatch, 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (45 Burpee over Dumbbell

45 Pull-ups (L3), 30 Reps (L2), 15 Reps (L1), 45 Ring Rows (* Time cap: 25 min

Skill Work

Double DB Bench Press

4 sets: 10 reps (each side)

*Build to a moderate weight and stay the same across all sets.

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing the set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Single Arm Standing Tricep Extension w/ band

4 set: 12-15 reps

Focus: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing.

25 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

No Time Frame for Today!

Warm-up

Tabata, EB or Row (8 sets)

-into-

8 min AMRAP

5 Suitcase Deadlifts (each)

5 Single Arm Dumbbell Thrusters (each)

15 Plate Hops

5 Box Step Ups (each side)

Movement Prep

2 sets

3 Syncro T2b

5 Partner Deadlifts

4 Box Jumps

3 Thrusters

Metcon

Metcon (Time)

For Time:

25-20-15-10-5

Syncro T2B (L3), Syncro Knee-Ups (L2), Syncro AbMat Sit-Ups (L1/20-16-12-8-4

Partner Deadlifts, 315 MM/270 MF/225 FF (L4), 285 MM/245 MF/205 FF (L3), 255 MM/220 MF/185 FF (L2), 225 MM/190 MF/155 FF (L1), 185 MM/160 MF/135 FF (15-12-9-6-3

Box Jumps, 24″ (L3), 20″ (L2), Step-Ups, 24″ (L1), Step-Ups, 20″ (10-8-6-4-2

Alternating DB Snatches, 70/50 lbs (L4), 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (

24 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 18:00

Workout: 18:00 – 40:00

Cooldown: 42:00 – 44:00

Cleanup: 44:00 – 46:00

Mobility: 46:00 – 60:00

Warm-up

3 sets

10/8 Calorie Machine

5 Downdog/Seal Pose Transitions

5 Kipping Knee Raises

10 PVC Pass throughs

10 PVC Overhead Squats

Movement Prep

With an Empty Bar

5 Snatch Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

3 Squat Snatch

– into –

3 sets (with a partner)

5 Synchro Pull-Ups

3 Overhead Squats (build up to weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

16:00 Amrap (Rounds/Reps)

20 Synchro Chest to Bar Pull-Ups (L4), 10 Reps (L3), 20 Syncro Pull-Ups (L2), 10 Syncro Pull-Ups (L1), 20 Syncro Ring Rows (20-30-40-50. . .

Overhead Squats, 115/80 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs or lighter (*Divide OHS as required

ROMWOD

https://romwod.com/app/ (short)

23 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 20:00

Workout: 20:00 – 50:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

3 min Row

Then:

20 PVC Pass Throughs

10 PVC Around the Worlds (EA)

Then:

Junkyard Dog!!!

Movement Prep

Burgener Warm-Up

+

Skill Transfer

– into –

3-4 mins building up to the top weight

Metcon

Metcon (Time)

Teams of 2 complete 5 rounds (Each)

5 Power Clean and Jerks, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (4 Power Clean and Jerks Add 20/10 lbs

3 Power Clean and Jerks Add 20/10 lbs

2 Power Clean and Jerks Add 20/10 lbs

1 Power Clean and Jerk 20/10 lbs

-Rest 1 min between rounds –

* Target time each set: 2-2:30 minutes

* Time cap each set: 4 minutes

*Add the additional 20/10 lbs to each set

*Each athlete must complete each set of reps to move on

22 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 18:00

Workout: 18:00 – 38:00

Cooldown: 38:00 – 40:00

Cleanup: 40:00 – 42:00

Mobility: 42:00 – 60:00

Warm-up

7 min AMRAP

30-sec Ski or Row

5 Alt. V-ups (each side)

1 Zombie Climbs

3 Broad Jumps

Movement Prep

2 sets

5/4 Calorie Ski or Row

1 Rope CLimb (halfway)

* Practice a good take-off and getting the feet up high *

Metcon

Metcon (Time)

2 Rounds for Time of (Inc. Rest)

15/12 Calorie Row

3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 6 Rope Get-Ups (L1), 3 Rope Get-Ups (12/10 Calorie Row

2 Rope Climbs (L4), 1 Rep (L3), 4 Rope Get-Ups (L2), 3 Rope Get-Ups (L1), 2 Rope Get-Ups (9/8 Calorie Row

1 Legless Rope Climb (L4), 1 Rope Climb (L3), 3 Rope Get-Ups (L2), 2 Rope Get-Ups (L1), 1 Rope Get-Ups (Rest 3 min

* Target time each set: 3:30 – 4:30

* Time cap: 15 minutes

ROMWOD

https://romwod.com/app/ (Short)

21 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 20:00

Workout: 20:00 – 34:00

Cooldown: 34:00 – 38:00

Cleanup: 38:00 – 40:00

Skills and Drills: 40:00 – 60:00

Warm-up

Hinshaw warm up (No Measure)

3 min EB or Row

– into –

Perform each drill for 10m out, then walk back

1. High knee karaoke (over, over, walk, walk)

2. Over hurdle (heel, toe)

3. Knee to chest

4. Figure 4 (1 sec)

5. Lunge with reach overhead

6. Lunge torso twist (Pull hand)

7. Toy soldiers

8. High knee + arm swing

9. Butt kick + arm swing

10. Straight Leg (shallow heel)

20m out walk back

11. Side step out and back

12. Side step jumping jack out and back

Sitting

13. Sitting arm swing (Elbow down and back) 20 sec

14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

15. Toes out walk

16. Toes in walk

17. Heels walk

18. Toes walk

19. Outside Foot walk

20. Inside Foot walk

21. 50m hash marks (fast feet) forwards & backwards

22. 30m (20m speed up, 10m to slow down)

23. 45m (35m speed up, 10m to slow down)

24. 60m (50m speed up, 10m to slow down)

Movement Prep

3 sets

100m Run (Build up to workout pace)

20 Sec. Bike (Build up to workout pace)

– rest 30 secs between sets –

Metcon

Metcon (Time)

For Time:

400m Run (L4/3/2), 200m Run (L1/40/34 Echo Bike Calories (L4), 35/30 Cals (L3), 30/24 Cals (L2), 25/20 Cals (L1), 20/14 Cals (400m Run (L4/3/2), 200m Run (L1/* Time cap: 10 minutes

Skill Work

L4:

5 Sets (1 AbMat)

5 reps, Kick Up + 3 Second Descent + Strict Press

L3:

5 Sets (1 AbMat + 25lb plate)

5 reps, Kick Up + 3 Second Descent + Strict Press

L2:

5 Sets (1 AbMat + 25 lb plate)

3-5 reps, Kick Up + 3 Second Descent + Kick Down (reset)

L1:

5 Sets (1 AbMat + 45 lb plate)

3-5 reps, Kick Up + 3 Second Descent + Kick Down (reset)

5 Sets Seated DB Press, 2×35/25 lbs

3-5 reps, 3 Second Descent + Strict Press

20 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 20:00

Workout: 20:00 – 40:00

Cooldown: 40:00 – 42:00

Cleanup: 42:00 – 44:00

Mobility: 44:00 – 60:00

Warm-up

7 min AMRAP

20-sec single unders

10 Sit-Ups

5 Strict Pull-ups or Ring Rows

5 Push-ups

Movement Prep

3 sets

10 Double Unders

4 GHD’s

2 Burpee Pull-Ups *

* 2nd set: 2 Burpee Chest to Bar

* 3rd set 2 Burpee Muscle Ups

Metcon

Metcon (Time)

5 Rounds for Time of:

60 Double Unders (L4), 40 Reps (L3), 20 Reps (L2), 120 Singles (L1), 60 Singles (15 GHD’s (L4), 10 Reps (L3), 45 AbMat Sit-Ups (L2), 30 AbMat Sit-Ups (L1), 15 AbMat Sit-Ups (5 Burpee Bar Muscle Ups (L4), 5 Burpee Chest to Bar Pull-Ups (L3), 5 Burpee Pull-Ups (L2), 10 Burpee Ring Rows (L1), 5 Burpee Ring Rows (* Time cap: 18 minutes

ROMWOD

https://romwod.com/app/ (Short)