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Columbus Day

CrossFit Lackland – CROSSFIT

Columbus Day (Time)

2 Partner Team WOD for time of:

LVL4

1492 m Row

14 Rope Climbs

92 Burpees

14 Muscle Ups

92 KBS, 72/53 lbs

1492 m on the AAB

LVL3

1492 m Row

14 Rope Climbs

92 Burpees

14 Bar Muscle Ups

92 KBS, 72/53 lbs

1492 m on the AAB

LVL2

1492 m Row

14 Rope Climbs

92 Burpees

42 Pull-ups and Ring Dips

92 KBS, 53/35 lbs

1492 m on the AAB

LVL2

1492 m Row

28 Rope Get-Ups

92 Burpees

42 Ring Rows and Box Dips

92 KBS, 35/16 lbs

1492 m on the AAB

Partner 1 works, Partner 1 completes 100 double unders/300 singles. Switch every 100/300 reps……

CFL #786

CrossFit Lackland – CROSSFIT

ATTENTION: The CrossFit Open for 2020 starts this Thursday and will last for the next 5 weeks.
***Please take note:
Thursday – Classes will be Dedicated to ROMWOD ONLY. Friday – 3:30 and 4:30 Classes will be dedicated to ROMWOD and OPEN WOD Prep.
Friday Night Lights will start at 5 pm and go till the last heat is complete.
***3 Stickers For OPEN WODS (Only if you are registered)

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Warm-up

Coaches Choice

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

CrossFit Open 20.1

CrossFit Lackland – CROSSFIT

ATTENTION: The CrossFit Open for 2020 starts this Thursday and will last for the next 5 weeks.
***Please take note:
Thursday – Classes will be Dedicated to ROMWOD ONLY.
Friday – 3:30 and 4:30 Classes will be dedicated to ROMWOD and OPEN WOD Prep.
Friday Night Lights will start at 5 pm and go till the last heat is complete.
***3 Stickers For OPEN WODS (Only if you are registered)

View Public Whiteboard

Warm-up

ROMWOD

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

CFL #785

CrossFit Lackland – CROSSFIT

ATTENTION: The CrossFit Open for 2020 starts this Thursday and will last for the next 5 weeks.
***Please take note:
Thursday – Classes will be Dedicated to ROMWOD ONLY. Friday – 3:30 and 4:30 Classes will be dedicated to ROMWOD and OPEN WOD Prep.
Friday Night Lights will start at 5 pm and go till the last heat is complete.
***3 Stickers For OPEN WODS (Only if you are registered)

View Public Whiteboard

Warm-up

ROMWOD

CFL #784

CrossFit Lackland – CROSSFIT

ATTENTION: The CrossFit Open for 2020 starts this Thursday and will last for the next 5 weeks.
***Please take note:
Thursday – Classes will be Dedicated to ROMWOD ONLY. Friday – 3:30 and 4:30 Classes will be dedicated to ROMWOD and OPEN WOD Prep.
Friday Night Lights will start at 5 pm and go till the last heat is complete.
***3 Stickers For OPEN WODS (Only if you are registered)

View Public Whiteboard

Warm-up

3 Rounds:

15/12 Cal Row

20 Push Ups

20 Ring Rows

Metcon

Metcon (Time)

2 RFT of:

200m Run

-rest :15

200m Run

20/16 Cal Assault Bike

200m Run

-rest :15

200m Run

15/12 Cal Assault Bike

200m Run

-rest :15

200m Run

10/8 Cal Assault Bike

200m Run

-rest :15

200m Run

5/4 Cal Assault Bike

200m Run

-rest :15

200m Run

-Rest 3:00

CFL #783

CrossFit Lackland – CROSSFIT

ATTENTION: The CrossFit Open for 2020 starts this Thursday and will last for the next 5 weeks.
***Please take note:
Thursday – Classes will be Dedicated to ROMWOD ONLY. Friday – 3:30 and 4:30 Classes will be dedicated to ROMWOD and OPEN WOD Prep.
Friday Night Lights will start at 5 pm and go till the last heat is complete.
***3 Stickers For OPEN WODS (Only if you are registered)

View Public Whiteboard

Warm-up

1000m (increase pace every 250m)

Metcon

Front Squat (Front Squat 5-3-1-1-1-1-1)

*The 5 and 3 should be working weights that are smooth

*continue to build through the 5×1. Anything in the 90-95% range is solid.

*25 min cap

Metcon (Distance)

20 min AMRAP on C2 Row of:

300m Mod-Fast

400m Mod-Faster

300m Mod-Fast

*Rest :30 b/t ea set

*Try to hold the same pace for the 300s each set.

*The 400m should be the fastest pace each set.

CFL #782

CrossFit Lackland – CROSSFIT

ATTENTION: The CrossFit Open for 2020 starts this Thursday and will last for the next 5 weeks.
***Please take note:
Thursday – Classes will be Dedicated to ROMWOD ONLY. Friday – 3:30 and 4:30 Classes will be dedicated to ROMWOD and OPEN WOD Prep.
Friday Night Lights will start at 5 pm and go till the last heat is complete.
***3 Stickers For OPEN WODS (Only if you are registered)

View Public Whiteboard

Warm-up

2 Rounds:

1:30 AAB

15 Goblet Squats

10 Inchworms

1:00 Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

20 GHD Sit Up (L4), 15 (L3), 20 AbMat Sit-Ups (L2/1/<1)
10 Burpee Pull Up (L4/3/2/1), Burpee to Bar (
Rest 10 min

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

20 Wallballs, 20/14 lbs to 10′ (L4), 9′ (L3), 8′ (L2), 14/10 lbs to 9′ (L1), 14/10 lbs to 8′ (10 Burpee Pull Up (L4/3/2/1), Burpee to Bar (

CFL #781

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds:

20 Alt Leg V-Ups

20 Hip Bridges

:30 HS Hold

Metcon

Metcon (Time)

3 RFT of:

5 Rope Climbs w/no jump (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 10 Rope Get-Ups (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), HS Work or 200′ Bear Crawl (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Deadlift (Find 1 RM)

Metcon (Time)

Teams of Two: 2 RFT of:

60 Cals on C2 Row (divide as req’d)

50 DU’s ea

40 Cals on AAB (divide as req’d)

30 WB’s ea, 20/14 lbs

20 PC’s, 185/135 lbs (divide as req’d)

10 KBS ea, 70/53 lbs