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CFL #621

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

For Time of:

5 Cals on AAB

100m Sprint

10 Cals on AAB

100m Sprint

15 Cals on AAB

100m Sprint

20 Cals on AAB

100m Sprint

25 Cals on AAB

100m Sprint

Rest 5 min

100m Sprint

25 Cals on AAB

100m Sprint

20 Cals on AAB

100m Sprint

15 Cals on AAB

100m Sprint

10 Cals on AAB

100m Sprint

5 Cals on AAB

100m Sprint

CFL #620

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

For Time of:

12-9-6

Atlas Stone Clean 145/95 lbs (L4), 115/65 lbs (L3), 95/45 lbs (L2), 65/30 lbs (L1/*100’ HS Walk after each set (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (

Metcon (Time)

4 RFT of:

21 Cal AAB

4 Rope Climbs (L4), 3 Reps (L3), 2 Rep (L2), 1 Rep (L1), 8 Rope Get-Ups (

Additional Work (On Your Own After Class)

Power Snatch (3.3.2.2.1.1. working up to a HVY 1 RM)

CFL #619

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

For Time of:

1000m row

50 ghd sit up (L4/3), 25 reps (L2), 50 Ab-Mat Sit-Ups (L1), 25 AbMat Sit-Ups (50 Bar Muscle-Ups (L4), 40 Reps (L3), 50 Pull-Ups/Ring Dips (L2) Assisted PU’s/Dips (L1), Ring Rows/Box Dips (50 ghd sit up (L4/3), 25 reps (L2), 50 Ab-Mat Sit-Ups (L1), 25 AbMat Sit-Ups (1000m row

Additional Work (On Your Own After Class)

Front Squat (5 sets of 5 reps @75% of 1 RM)

Metcon (Time)

4 RFT of:

100 double unders

25/20 cal AAB

Presidents Day Team WOD

CrossFit Lackland – CROSSFIT

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President’s Day Partner WOD (AMRAP – Rounds and Reps)

Teams of Two Complete 30 min AMRAP of:

Buy In: 100′ Handstand Walk (LVL4/3), 200′ Wheel Barrel Walk (LVL2/1)

100 m Run

25 Box Jumps, 30″ (LVL4), 24″ (LVL3), 20″ (LVL2), 20″ Step Ups (LVL1)

100 m Run

25 HSPU’s (LVL4/3), 10 Wallwalks (LVL2/1),

100 m Run

25 T2B (LVL4/3/2), Knee-Ups (LVL1)

100 m Run

25 Burpees

100 m Run

25 C2B Pull-Ups (LVL4), Pull-Ups (LVL3), Partner Assisted Pull-Ups (LVL2), Ring Rows (LVL1)

*Divide Reps as Req’d

*Run as a Team

CFL #618

CrossFit Lackland – CROSSFIT

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Warm-up

4 Rounds:

2:00 Row

10 DB Single Leg RDL (each leg)

10 Inchworms

15 Single Arm Ring Row (each arm)

50′ Banded Side Step (each way)

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

For Time:

15-12-9

Deadlift, 365/255 lbs (L4), 315/225 lbs (L3), 255/185 lbs (L2), 185/135 lbs (L1), 135/95 lbs (Deficit HSPU, 6″/4″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 1/3 Wallwalks (L1), Seated DB Shoulder Press (Deficit HSPU, 6″/4″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 1/3 Wallwalks (L1), Seated DB Shoulder Press (Deadlift, 365/255 lbs (L4), 315/225 lbs (L3), 255/185 lbs (L2), 185/135 lbs (L1), 135/95 lbs (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 2

5 Rounds For Time of:

3 Rope Climbs

15 Wallballs, 30/20 lbs (L4) 20/14 lbs (L3)

20 Cals on the AAB

*ea athlete completes all reps

3 DL/2 HPC/1 S2OH Bar Complex (3 DL/2 HPC/1 S2OH Bar Complex)

Find 1 RM of 3DL/2HPC/1S2OH Bar Comples

CFL #617

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

5 RFT of:

20/15 Cal Row

20/15 Push Up

20/15 Cal Row

10 Bench Press 185/115 lbs (L4), 155/85 lbs (L3), 115/65 lbs (L2), 95/55 lbs (L1), 75/45 lbs (

Additional Work (On Your Own After Class)

Front Squat (5 sets of 5 reps @ 275/185 lbs)

Metcon (Time)

3 RFT of:

200m run

15 toes to bar

200m run

15 toes to bar

200m run

15 toes to bar

200m run

Rest 3:00 b/t rounds

CFL #616

CrossFit Lackland – CROSSFIT

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Warm-up

Run

400m easy/200 moderate/100 fast/100 easy

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

3 Rounds for Time:

Run

400m

rest :30

400m

rest :30

400m

rest :30

400m

rest 2:00

CFL #615

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice – 5 min

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

3 RFT of:

100 Double Under (L4/3), 50 Reps (L2), 50 Attempts (L1), 100 Singles (10 Bar Muscle Up (L4/3), C2BPU/Ring Dips (L2), Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (100’ HS walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (10 Bar Muscle Up (L4/3), C2BPU/Ring Dips (L2), Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (100 Double Under (L4/3), 50 Reps (L2), 50 Attempts (L1), 100 Singles (rest 5:00 b/t rounds

Additional Work (On Your Own After Class)

Power Clean (EMOM x2 reps each min)

Start @70% and ascend by 10/5 pounds every 3 sets for a total of 15 sets (3 at each weight – 5 weight jumps).

Metcon (Time)

For Time:

3 rounds

14 BBJO, 24/20″

7 D-Ball clean 100

Rest 3:00

3 rounds

14 BBJO, 24/20″

7 D-Ball clean 100

CFL #614

CrossFit Lackland – CROSSFIT

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Warm-up

Row 1000m

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

5 RFT of:

375m Row

Rest 1:15 b/t

Olympic Lifting

Squat Snatch (Find 1 RM)

Additional Work (On Your Own After Class)

Snatch Pull (5 sets of 3 reps….Heavy)

Metcon (Time)

3 RFT of:

25 cal AAB

20 GHD Sit Up

15 Strict Ring Dip

Metcon (No Measure)

3 rounds:

10 Single arm bent over row (each arm)

20 Banded Scap Squeezes

25 Glute Bridges

50′ KB Waiters Carry (each arm)