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Double Under Challenge – Day 30

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 30 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

300 (L4)

150 (L3)

90 (L2)

60 (L1)

30 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1123

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201130-lower-body (15 min)

Movement Prep

Coaches: Go over Deadlift and Hang Power Cleans

Then:

Athletes work up to working weight and complete 5 reps of ea exercise

*15 min Max

Metcon

Metcon (Time)

For Combined Time (Don’t include Rest Time):

50 Deadlifts, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), 35 reps @ 65/35 lbs (35 Hang Power Cleans, Same weight

20 Bar Facing Burpees

35 Hang Power Cleans, Same weight

50 Deadlifts, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), 35 reps @ 65/35 lbs (15 Hang Power Cleans, Same Weight

20 Bar Facing Burpees

15 Hang Power Cleans, Same Weight

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

*Target Time each set: sub 8 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS

The stimulus is moderate intensity while being conscious of grip and lower back fatigue. This chipper style workout that repeats so athletes should view total volume of each movement when considering rep schemes.

We want quick rest and get back on the horse!

Double Under Challenge – Day 29

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 29 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

290 (L4)

145 (L3)

87 (L2)

58 (L1)

29 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

Double Under Challenge – Day 28

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 28 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

280 (L4)

140 (L3)

84 (L2)

56 (L1)

28 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

Double Under Challenge – Day 27

CrossFit Lackland – Double Under Challenge

View Public Whiteboard

Double Under Challenge

Double Under Challenge – Day 27 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

270 (L4)

135 (L3)

81 (L2)

54 (L1)

27 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1122

CrossFit Lackland – CROSSFIT

ATTENTION: THERE WILL ONLY BE A 10 AM CLASS TODAY. There is also no class on Saturday due to the CrossFit Level 1 Seminar.

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Warm-up

Metcon

()

CFL #1121

CrossFit Lackland – CROSSFIT

ATTENTION: THERE WILL ONLY BE A 10 AM CLASS TODAY AND TOMORROW.

There is also no class on Saturday due to the CrossFit Level 1 Seminar.

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Warm-up

5 MIN on AAB or Rower

Then:

Work up to working weight for WOD and complete at least 5 reps of ea exercise.

Metcon

Turkey Day Meat Sweats….. (Time)

Teams of 3 Complete for time:

400 m Run as a Team

4 rounds of:

30 Ground to Overhead

30 Deadlifts

30 Burpees over bar

30 Pullups (RX), Ring Rows (S)

30 Power Cleans

30 Chest to Ground Hand Release Push-Ups

30 Toes to Bar

30 Push press

Then finish off with:

Row 500 m Each

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

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

Double Under Challenge – Day 26

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 26 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

260 (L4)

130 (L3)

78 (L2)

52 (L1)

26 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

Double Under Challenge – Day 25

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 25 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

250 (L4)

125 (L3)

75 (L2)

50 (L1)

25 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1120

CrossFit Lackland – CROSSFIT

ATTENTION: THIS THURSDAY AND FRIDAY, THERE WILL ONLY BE A 10 AM CLASS. ALL OTHERS WILL BE CANCELLED DUE TO THE THANKSGIVING HOLIDAY.

There is also no class on Saturday due to the CrossFit Level 1 Seminar.

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ROMWOD

https://app.romwod.com/routine/ritualistic-short (12 min)

Warm-up

10 Minute AMRAP

1:00 AAB (start easy and build in intensity each round)

20 PVC Pass throughs

10 Overhead Squat (PVC Pipe or light bar)

7 Hanging Scap Retraction

5 Kip to Swings

5 Strict Pull Ups or Ring Rows

5 Ring or Box Dips

Movement Prep

Warm up to Working Weight: 5 min

Then 3 Rounds of:

3 Overhead Squats (at workout weight)

3 Burpee Muscle up or scaled option

Metcon

Metcon (AMRAP – Reps)

AMRAP 4 Minutes

9 Burpee Muscle ups (L4), Burpee Bar MU’s (L3), Burpee Chest to Bar Pull-Ups (L2), Burpee Pull-Ups (L1), Burpee Jumping Pull-Ups (L2),

21 Overhead Squats, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1), 55/25 (-Rest 4:00-

AMRAP 4 Minutes

6 Burpee Muscle ups (L4), Burpee Bar MU’s (L3), Burpee Chest to Bar Pull-Ups (L2), Burpee Pull-Ups (L1), Burpee Jumping Pull-Ups (L2),

15 Overhead Squats, 105/75 lbs (L4), 95/65 (L3), 85/55 (L2), 75/45 (L1), 65/35 (-Rest 4:00-

AMRAP 4 Minutes

3 Burpee Muscle ups (L4), Burpee Bar MU’s (L3), Burpee Chest to Bar Pull-Ups (L2), Burpee Pull-Ups (L1), Burpee Jumping Pull-Ups (L2),

9 Overhead Squats, 115/85 lbs (L4), 105/75 (L3), 95/65 lbs (L2), 85/55 (L1), 75/45 (