Category: W.O.D.

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice: 10 min

Spend 10 min on OHS fundamentals

Metcon

Metcon (Time)

3 RFT of:

400m Run

25 Overhead Squat, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Coach’s Choice

Metcon

2 Person Team

40:00 AMRAP

50 Toes to Rings

400 M Run

50 KBS 53/35#

400 M Run

50 Pull Ups

400 M Run

50 Push Ups

400 M Run

CrossFit Lackland – CROSSFIT

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Warm-up

Warm-up

10 min AMRAP of:

:30 AAB Bike (Easy)

:15 AAB Bike Sprint

:30 AAB Bike (Easy)

10 Suitcase DB Deadlift (R/L)

15 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

18/14 AAB Cals

6 D-Ball Cleans, 150/100 lbs (L4), 100/60 lbs (L3), 4 Reps, 100/60 lbs (L2), 2 Reps, 100/60 lbs (L1), 6 Reps @ 60/30 lbs (2 Rope Climbs (L3/2), 1 Reps (L1), 4 Rope Get-Ups (

Metcon (Time)

For Time of:

30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (25 Bar Facing Burpee

30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (50 Wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (50 Wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1), 14/10 lbs @ 8′ (30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (25 Bar Facing Burpee

30 Alt Front Rack Lunge, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 55/45 lbs (L1), 45/35 lbs (

CrossFit Lackland – CROSSFIT

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Warm-up

Work on Double Unders for 10 min

Metcon

Metcon (Time)

5 Rounds For Time of:

200 m Sandbag Run, 45/25 lbs

50 Double Unders (RX), 100 Singles (S)

25 Burpee Box Jumps, 24/20″ (RX), 20/16″ (S)

15/10 Cals on AAB

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

10 min AMRAP of:

15/12 Cal Row

:15 Ring Support Hold

5 Inchworm

5 Empty BB Muscle Snatch

Metcon

Metcon (Time)

3 RFT of:

15 Power Snatches

15 Muscle Ups (L4), Bar MU’s (L3), 15/15 C2BPUs/Ring Dips (L2), 15/15 Pull-Ups/Ring Dips (L1), 15/15 Assisted PU’s/Ring Dips or 15/15 Ring Rows/Box Dips (15 Clean and Jerk

*Each round will ascend in weight as follows:

L4: 135/95, 155/105, 185/125 lbs

L3: 115/95, 135/95, 155/105 lbs

L2: 95/75, 115/95, 135/95 lbs

L1: 75/55, 95/75, 115/95 lbs

CrossFit Lackland – CROSSFIT

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Warm-up

Warm-up

10:00 Clock:

15/12 Cal Row

10 DB Single Leg RDL (R/L)

10 DB Single Arm Strict Press (R/L)

:30 HS Hold

-Then-

10 min to Warm up to deadlift weight

Metcon

Metcon (Time)

For Time of:

21-15-9

Deadlift, 315/225 lbs (L4), 275/185 lbs (L3), 225/135 lbs (L2), 185/95 lbs (L1), 135/75 lbs (27-21-15

Strict HSPU’s (L4), HSPU’s (L3), 1/3 Wall Walks (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (*15 min cap

*Rest 5 min

Metcon (Time)

3 RFT of:

500m Row

50 Single Arm Dumbbell Shoulder to Overhead, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

10 min AMRAP of:

1:30 Row

10 PVC Pass Throughs

10 PVC OHS

5-8 Strict Pull Ups

Metcon

Metcon (Time)

For Time of:

21-15-9

OHS 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (3-2-1

Legless Rope Climbs (L4), Rope Climbs (L3), 2-1-1 Rope Climbs (L2), 1-1-1 Rope Climb (L1), 9-6-3 Rope Get-Ups (*Rest 5 min

Metcon (Time)

For Time of:

1-2-3

Legless Rope Climbs (L4), Rope Climbs (L3), 2-1-1 Rope Climbs (L2), 1-1-1 Rope Climb (L1), 9-6-3 Rope Get-Ups (9-15-21

OHS 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (*Rest 5 min

Metcon (Time)

10 min AMRAP of:

10 Alt DB Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (100m run

10 Alt DB Clean & Jerks, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (100m run

CrossFit Lackland – CFL SATURDAY TEAM WOD

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El Paso (Time)

Teams of 2 for Time:

8 Rounds:

22 KBS, 53/35 lbs

22 Wallballs, 20/14 lbs @ 10/9′

22 Box Jumps, 24/20″

Then

3 Rounds:

24 Burpees

24 Alt DB Thrusters, 50/35 lbs

24 Synchro Lunges w/Barbell, 45/35 lbs

*Split reps up as required

*Male/Female Teams can use 20″ Box and 35 lb BB

CrossFit Lackland – CROSSFIT

Abigail’s Last WOD before going to college will be this Friday @ 5:30 PM. Please come on out for a great Team WOD, some BBQ and Beverages. There will be “NO” 6:30 pm Class!

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Warm-up

CrossFit Lackland – CROSSFIT

Abigail’s Last WOD before going to college will be this Friday @ 5:30 PM. Please come on out for a great Team WOD, some BBQ and Beverages. There will be “NO” 6:30 pm Class!

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Olympic Lifting

Clean (Teams of 2: 12 min to Find 1 RM (Squat or Power))

Metcon

Metcon (Time)

Teams 2 Complete for Time of:

5 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

5 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

5 Synchro AAB Cals

10 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

10 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

10 Synchro AAB Cals

15 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

15 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

15 Synchro AAB Cals

20 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

20 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

20 Synchro AAB Cals

15 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

15 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

15 Synchro AAB Cals

10 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

10 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

10 Synchro AAB Cals

5 Synchro HSPU’s (RX), C2GHRPU’s (S)

100 m Run

5 Synchro Power Snatch, 95/65 lbs (RX), 75/45 lbs (S)

5 Synchro AAB Cals