Category: W.O.D.

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (25 min to find 1 RM)

Metcon

Metcon (Time)

For time:

1-10

Power Clean, 205/155 lbs (L4), 185/135 lbs (L3), 155/95 lbs (L2), 135/75 lbs (L1), 95/65 lbs or lighter (Muscle Ups (L4), Bar MU’s (L3), Assisted BMU’s (L2), x3 Pull-Ups/Ring Dips (L1), x3 Ring Rows/Box Dips (

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

Clean and Jerk (25 min to find 1 RM)

*Power or Squat

Metcon

Metcon (Time)

For time:

21-15-9

Dball Clean, 100/60 lbs (L4/3), 60/30 lbs (L2/1), 30/20 lbs (42-30-18

GHD sit up (L4/3), T2B (L2), AbMat Sit-UPs (L1), knee-ups (

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Front Squat (25 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

20/15 cals on assault bike

15 Front Squat, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (10 Shoulder to overhead, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (

CrossFit Lackland – CROSSFIT

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Rest

CrossFit Lackland – CROSSFIT

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ROMWOD

UPROOT

Trees don’t have the power to move, but you can make whatever moves you want. Take a step closer to your goals with this ROMWOD for your hips, glutes, IT band, lower back, upper back, and shoulders.

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Strap/Towel

Metcon

Metcon (Time)

3 rounds for time:

800m run

25 OHS, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

Teams of 3 have 10 min to complete

Shoulder to Overhead Complex (1 Press/2 Push Press/3 Push Jerks)

1 Press/2 Push Press/3 Push Jerks

*All movements/reps are unbroken and equals 1 rep

Metcon

Metcon (Time)

Teams of 3 Complete for Time of:

300 Burpee Pull ups (L2/1/Or

90 Burpee muscle ups (L4), Bar MU’s (L3)

*Do the Muscle-ups if you can- only complete the pull-ups if you can not complete 30 muscle-ups.

*Teams of 2 Cut Reps by 1/3rd

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Back Squat (10 reps at 40/50/50% off of 90% of your 1 RM)

All weight is off of 90% or your 1 RM:

10@40%

10@50%

10@60% (Post weight/reps)

Metcon

Metcon (Time)

5 rounds for time:

15 Front Squat, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 105/75 lbs (L1), 95/65 lbs or lighter (30 GHD Sit ups (L4), 20 Reps (L3), T2B (L2), Knee-Ups (L1), AbMat Sit-Ups (45 Unbroken Double Unders (L4), 45 Double Unders (L3/2), Attempts (L1), 90 Singles (

CrossFit Lackland – CROSSFIT

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ROMWOD

SAIL AWAY

You were not made to stay anchored down. Set yourself free with this series for your hips, groin, glutes, hamstrings, and lower back.

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Metcon

Metcon (Time)

10 Rounds for Time of:

Run 300m

Rest 1/1

*30 min Cap

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (10 reps at 40/50/50% off of 90% of your 1 RM)

All weight is off of 90% or your 1 RM:

10@40% (0:00)

10@50% (2:00)

10@60% (4:00) *Post weight/reps

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 135/95 lbs (L1), 95/65 lbs (42-30-18

Ring Dips (L4/3), 2/3 Reps (L2), Assisted Ring Dips (L1), Box Dips (*Rest 3 min

Metcon (Time)

3 rounds for time:

100’ HS Walk (L4), 50′ (L3), 25′ (L2), 300′ Bear Crawl (L1), 200′ Bear Crawl (25 Cal Assault Bike

*14 min cap

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

Hang Snatch (Work up to Heavy 3 unbroken reps)

*Squat or Power

Metcon

Metcon (Time)

For time:

21-15-9

Thruster 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (Chest to Bar Pull ups (L4/3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (
*Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

Wall Balls Every 3 minutes for 3 Rounds.

50 Reps, 20/14 lbs (L4), 40 Reps, 20/14 lbs (L3), 35 Reps, 20/14 lbs (L2), 30 Reps, 20/14 lbs (L1), 25 Reps, 20/14 lbs (