(210) 560-9961

01 Jan 2022

CrossFit Lackland – CROSSFIT

View Public Whiteboard

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 1 Round 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)

*BOTH ATHLETES MUST COMPLETE THEIR SET OF ALL REPS BEFORE THE NEXT EXERCISE. ONLY ONE ATHLETE WORKS AT A TIME.

*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)

31 Dec 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Warm-up

10 min AMRAP

1 min assault bike (easy)

10 Passthroughs w/ PVC

5 Rings Rows

5 Pushups

5 GHD’s to parallel (focus on leg extension)

Metcon

**Workout Prep**

With Partner

1 set (each)

30 Sec. Echo Bike

5 Pull Ups

5 Dumbbell Bench

5 GHD’s

Metcon (Calories)

Teams of 2 Complete 25 min AMRAP of (Total Cals):

Partner 1:

Echo Bike Cals

Partner 2:

15 Pull-ups (L4), 10 Reps (L3), 5 Reps (L2), 15 Ring Ring Rows (L1), 10 Reps (15 Dumbbell Bench, 2x50s/35s (L4), 2×45/30 lbs (L3), 2×40/25 lbs (L2), 2×35/20 lbs (L1), 2×30/15 lbs (15 GHD situps (L4), 10 Reps (L3), 15 T2B (L2), 10 T2B (L1), 15 V-Ups (*Swap Out after Pull-Ups/DB Bench Press/GHDs are complete

*Only count EB Cals

30 Dec 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 15:00 – 30:00

Mobility: 35:00 – 60:00

Warm-up

4 sets

30 sec Row (easy pace)

5 Wallballs (focus on arm cycling/breathing)

5 Alternating V-ups (each side)

5 Sumo Deadlifts (empty bar)

5 High Elbows (High Hang) (empty bar)

5 Sumo Deadlift High Pulls (empty bar)

Metcon

**Workout Prep**

3 sets

2 Power Cleans (work up in weight)

5 Wall Balls

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Power Clean, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (15 Wall Balls, 20/14 lbs @ 10/9′ (L3), @9/8′ (L2), 14/10 lbs @ 10/9′ (L1), @ 9/8′ (* Time cap: 15 minutes

29 Dec 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 14:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

6 min AMRAP

10 Heel-Toe Rocks

30-sec Singles Unders

10-sec Handstand Hold

3 Inchworms (optional with feet on box)

Metcon

**Workout Prep**

2 sets

15 Double Unders

1 Wall Walk

– rest 30 seconds between sets (practice smooth transitions) –

Metcon (Time)

7 Rounds For Time of:

60 Double Unders (L3), 30 Reps (L2), 60 Singles (L1), 30 Reps (3 Wall Walks (L3), 2 Reps (L2), 1 Rep (L1), 25′ Bear Crawl (30 Sec Rest

28 Dec 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 14:00 – 36:00

Cooldown: 36:00 – 38:00

Accessory: 38:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

6 min AMRAP

30-sec Echo Bike (easy pace)

3 D-Ball Cleans (lightweight – practice transition)

5 Pushups

5 Pull-ups

Metcon

**Workout Prep**

1 set

5/4 Echo Bike Cals

1 D-Ball Clean

1 Bar Muscle Up

Metcon (Time)

For Time of:

2 min AMRAP

10/7 Echo Bike Cals

4 D-Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

20 Bar Muscle Ups (L3) or 30 Burpee Pull-ups (L2/L1), 60 Ring Rows (– Rest 1:00 min-

*Continue until 20 bar muscle-ups, 30 Burpee Pull-Ups, or 60 Ring Rows have been completed*

* Target time: 7-9 minutes

* Time cap: 12 minutes

27 Dec 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 16:00

Strength: 16:00 – 34:00

Workout: 34:00 – 48:00

Cooldown: 48:00 – 50:00

Clean-Up: 50:00 – 55:00

Warm-up

5 min AMRAP

10-sec handstand hold

3 Push Press (empty bar – build across)

3 Front Squats (empty bar – build across)

3 Overhead Squats (empty bar – build across)

Metcon

**Workout Prep**

Work up to working Weight

Then

3 sets

1 Squat Snatch + 1 Overhead Squat

1 Strict Handstand Push Up

1 Kipping Handstand Push Up

– rest 30 seconds between sets –

Metcon (Time)

4 Rounds For Time of (Don’t Inc. Rest):

8 Overhead Squats, 115/80 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs (8 Strict Handstand Push-Ups (L4), 4 Reps (L3), 8 HSPU’s (L2), 4 Wall Walks (L1), 8 Seated DB Press, 2×35/25 lbs (-At 10:00-

4 Rounds

12 Front Squats, Same Weight as above

12 Handstand Push-Ups, Same Scaling as above

* Target time each set: 4-6 minutes

* Time cap each set: 8 minutes

26 Dec 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

25 Dec 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Warm-up

Teams of 2 Complete:

50 EB Cals

5 min warm-up on your own

Then:

10 min to set-up and work up to working weights

Metcon

12 Days of Christmas (Time)

Teams of two complete for time of:

1 x 100 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….

100m Run

2 x PS

200m Run

3 x C2BPU’s

2 x PS

100m Run

4 x SC

3 x C2BPU’s

2 x PS

100m Run

etc, etc, etc……

24 Dec 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Warm-up

Teams of 2 Complete:

1000m Row

50 Air Squats

40 Sit-Ups

30 Push-Ups

20 PVC Pass Throughs

10 PVC Around The Worlds (L/R)

Metcon

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 complete all reps before moving on

23 Dec 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 16:00

Strength: 16:00 – 34:00

Workout: 34:00 – 48:00

Cooldown: 48:00 – 50:00

Clean-Up: 50:00 – 55:00

Warm-up

8 min AMRAP

1 min easy row

3 Sandbag Cleans

3 Sandbag Squats

3 Sandbag Press

10 Alternating V-Ups

Strength

**Strength Prep**

10 minutes to work up to 90% 1 RM Shoulder Press

Shoulder Press (10 min to find 4 RM)

Metcon

**Workout Prep**

– Practice a few light reps then go into the workout prep –

1 set

5/4 EB Cals

1 D-Ball Clean

Metcon (Time)

6 Rounds For Time of:

15/12 Echo Bike Cals (L3), 13/10 Cals (L2), 11/8 Cals (L1)

3 D-Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

* Target time: 7-9 minutes

* Time cap: 12 minutes