Category: W.O.D.

| Categories: W.O.D.

CrossFit Lackland – CROSSFIT

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Workout: 15:00 – 35:00

Cool Down: 37:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

3 sets (10:00 cap)

10 Box Step Ups

10 Dumbbell Suitcase Deadlifts (each)

5 Single Arm Dumbbell Shoulder Press

1 Wall Walk

Metcon

**Workout Prep**

1 set

10′ Dumbbell Overhead Walking Lunge (L and R)

4 Alternating Single Dumbbell Step Ups

2 Alternating DB Shoulder Presses

10′ Handstand Walk

Metcon (Time)

For time of:

200′ Dumbbell Overhead Walking Lunge, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs or lighter to no weight (* Time cap: 20 minutes

Mobility

20 Jan 2022

January 19, 2022

| Categories: W.O.D.

CrossFit Lackland – CROSSFIT

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Workout: 15:00 – 37:00

Cool Down: 37:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

10 min AMRAP

45-second Machine (moderate pace)

10 PVC Pass-throughs

10 Alternating V-Ups

10 Ring Rows

3 Box Jumps

Metcon

**Workout Prep**

– with Partner –

5 Synchro Air Squats

5 GHD’s (Each) (One partner holds plank)

5 Pull-Ups (each)

Metcon (Time)

Teams of 2

4 Rounds For Time of:

40 Synchro Air Squats (L3), 35 Reps (L2), 30 Reps (L1), 25 Reps (20 GHD sit-ups each (L3), 15 Reps (L2), 10 Reps (L1), 30 AbMat Sit-Ups (40 Pull-Ups (L3), 35 Reps (L2), 30 Reps (L1), 25 Reps (* Time cap: 22 minutes

Metcon (Time)

Individual Option:

4 Rounds for Time of:

40 Air Squats (L3), 35 Reps (L2), 30 Reps (L1), 25 Reps (* Time cap: 22 minutes

Mobility

19 Jan 2022

January 18, 2022

| Categories: W.O.D.

CrossFit Lackland – CROSSFIT

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 15:00 – 35:00

Workout: 40:00 – 50:00

Cooldown: 50:00 – 55:00

Clean Up: 55:00 – 60:00

Mobility: Homework

Warm-up

3:00 Assault/Echo Bike (each pace)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torso Twist (each side)

5 Snatch Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Power Snatch

*All w/Bar

Strength

**Strength Prep**

10 min to warm up to Power Snatch working weight.

Power Snatch (EMOM for 10 min of 5 reps @ 50 to 65%)

*Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon

**Workout Prep**

2 sets of Echo Bike

30 secs (mod-fast)

30 secs (slow recovery)

– Have athletes build on pace into their second set and see how many calories they can get in 30 seconds. Scaling needs to be implemented if they are struggling to get even close to 12/10 calories.

Metcon (Calories)

EMOM for 10 min’s of:

12/10 Echo Bike Cals (L4), 11/9 Cals (L3), 10/8 Cals (L2), 9/7 Cals (L1), 8/6 Cals (

Mobility

18 Jan 2022

January 17, 2022

| Categories: W.O.D.

CrossFit Lackland – CROSSFIT

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 13:00 – 30:00

Workout: 30:00 – 56:00

Cooldown: 56:00 – 58:00

Cleanup: 58:00 – 60:00

Mobility: Homework

Warm-up

3 sets

5 Back Squats (empty bar- build across sets)

30-sec row (easy pace)

5 Box Step-ups (each side)

Strength

**Strength Prep**

Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Breathe in at the top of the rep and breathe when coming out of the bottom of the squat.

Back Squat (EOM 5 Sets x 5 reps @65% of Heavy Single)

*Complete a set on the 2 minutes *

Metcon

**Workout Prep**

1 set

5/4 Calorie Row

3 Box Jumps

3 Deadlifts

Metcon (Time)

5 Rounds for time of (Inc. Rest):

15/12 Calorie Row

15 Box Jumps, 24″/20″ (L3/L2), Step-Ups (L1/15 Deadlifts, 185/135 lbs (L3), 165/115 lbs (L2), 145/95 lbs (L1), 125/75 lbs (Rest 1 min

*Target Time: <17 min (Inc. Rest)
*Time Cap: 20 min (Inc. Rest)

Mobility

17 Jan 2022

January 16, 2022

| Categories: W.O.D.

CrossFit Lackland – CROSSFIT

Metcon (No Measure)

BUY IN:

Teams of Two Shoulder to Overhead:

10,000 lbs (L4), 9500 (L3), 9000 (L2), 8500 (L1), 8000 (

MLK Partner WOD (AMRAP – Rounds and Reps)

20 min AMRAP of:

100 m Run (Run as a Team)

10 Power Cleans, 185/135 lbs (L4), 165/115 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (100 m KB/DB Farmers Carry, 70 lbs (RX+), 53 lbs (RX), 35 lbs(S) “2xKB/DB”

20 Burpee Box Jump Overs, 30″ (L3), 24″ (L2), 20″ (L1), 16″ (*Swap/Divide as req’d

15 Jan 2022

January 14, 2022

| Categories: W.O.D.

CrossFit Lackland – CROSSFIT

*ATTENTION:
DUE TO THE HOLIDAY, MONDAY, 17 JANUARY WE WILL ONLY HAVE A 10 AM CLASS….ALL OTHER CLASSES WILL BE CANCELLED

Metcon

Metcon (Time)

Teams of 2 For Time of:

4 Rounds

20 Kettlebell Swings, 53/35 lbs

20/15 EB Cals

20 Handstand Push-Ups (RX), 10 Wall Walks or 40 C2GHRPU’s (S)

100’ D-Ball Carry, 150/100 lbs (RX), 100/60 lbs (S)

*Divide Reps/Cals/Distance as required (Only one works out at a time).

*EOM Each Must complete 35 DU’s or 70 Singles

14 Jan 2022

January 13, 2022

| Categories: W.O.D.

CrossFit Lackland – CROSSFIT

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Strength: 15:00 – 35:00

Workout: 40:00 – 52:00

Cooldown: 52:00 – 54:00

Cleanup: 54:00 – 60:00

Mobility: Homework

Warm-up

8:00 AMRAP

20 seconds Single Unders

5 Wall Balls

5 Deadlifts (empty bar)

5 Deadbugs (each)

5 Muscle Up Transition (Low Rings)

Strength

**Strength Prep**

20 minutes to work up heavy Deadlift 1 RM

Deadlift (20 min to work up to heavy 1 rm)

Metcon

**Workout Prep**

1 set

5 Wall Balls

10 Double Unders or Single Unders

1 Muscle Up or Burpee Pull Up.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP of:

150 Wall Balls, 20/14 lbs (L4), 125 reps (L3), 100 reps (L2), 75 reps (L1), 50 reps (90 Double Unders (L4), 75 Reps (L3), 60 Reps (L2), 45 Reps (L1), 30 Reps (30 Muscle Ups (L4), Bar Muscle Ups (L3), Chest to Bar Pull-Ups (L2), Pull-Ups (L1), Ring Rows (WB’s – Sub 7 min

DU’s – Sub 2 min

MU’s – Sub 3 min

Mobility

13 Jan 2022

January 12, 2022

| Categories: W.O.D.

CrossFit Lackland – CROSSFIT

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 10:00

Workout: 10:00 – 40:00

Cooldown: 40:00 – 42:00

Mobility: 42:00 – 60:00

Warm-up

3:00 Echo Bike

– into –

3:00 C2

Metcon

Metcon (Calories)

30 min AMRAP of:

5 Cal Row

30 Sec Rest

5 EB Cals

30 Sec Rest

*Add 5 cals per round

Mobility

12 Jan 2022

January 11, 2022

| Categories: W.O.D.

CrossFit Lackland – CROSSFIT

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Strength: 15:00 – 30:00

Workout: 30:00 – 50:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

3:00 Echo Bike

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

Strength

**Strength Prep**

Spend 10 minutes to work up 65-75% Power Clean and Jerk 1 RM

Clean and Jerk (EMOM for 10 min of 5 Power Clean and Jerks @ 65-75)

Every Minute (10:00)

5 Power Clean and Push Jerks

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon

**Workout Prep**

1 set

1 Wall Walk

10m Front Rack Lunge Walk

5/4 Calorie Echo Bike

Metcon (Time)

For Time:

4 Wall Walks (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 8 C2GHRPU’s (100ft Front Rack Double Dumbbell Walking Lunge, 50’s/35’s (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs or lighter (L1)

4 Wall Walks (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 8 C2GHRPU’s (32/24 Calorie Echo Bike

4 Wall Walks (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 8 C2GHRPU’s (100ft Front Rack Double Dumbbell Walking Lunge, 50’s/35’s (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs or lighter (L1)

4 Wall Walks (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 8 C2GHRPU’s (* Time cap: 16 minutes

Mobility