Category: W.O.D.

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

Teams of 2 Complete 3 Rounds For Time of:

1000 m Row (RX), 800 m (S)

100 Double Unders (RX), 200 Singles (S)

400m D-Ball Carry, M/M 150 lbs, F/F 100 lbs, M/F 100 lbs (RX), M/M 100 lbs, F/F 60 lbs, M/F 60 lbs (S),

*One Athlete Rows, the Other does DU’s/Singles….Swap out as required. Only one Athlete can do one exercise at a time. Complete the 400 m D-Ball Carry after both the Row and DU’s/Singles are complete (1 D-Ball per Team…swap out as req’d)

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (Short)

Warm-up

10 min AMRAP

1 Minute Row (start easy and build intensity each round)

10 PVC Pass Throughs

10 PVC Overhead Squats

10 GHD or Ab Mat Sit-Ups

10 Pull-Ups or Ring Rows

Movement Prep

5/4 Calorie Row

1 Thruster (at workout weight)

1 Wall-Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10+1 Cal Row

1+1 Thruster, 155/115 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (1+1 Wall-Walks (L4/3/2), 5+1 Decline Push-Ups (L1), P10+1 Chest to Ground Hand Release Push-Ups (

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (Short)

Warm-up

10 min AMRAP

1 Minute Echo Bike (start easy and build intensity each round)

4 Single Arm Dumbbell Power Cleans (each side) (moderate)

4 Single Arm Dumbbell Squats (each side) (moderate)

4 Single Arm Dumbbell Step Back Lunges (each side) (moderate)

Movement Prep

5/4 Calorie Row

1 DB Clean (at workout weight)

1 Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20/16 Calorie Row

10 DB Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

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

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20/16 Calorie Row

10 DB Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

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

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds of:

400 m Run

20 Squats

15 C2GHRPU’s

10 GHDs or AbMat Sit-Ups

5 Pull-Ups

*15 min Cap

Movement Prep

OHS:

2×5 w/45 Bar

1×5 w/45 Bar w/5 sec pause at bottom

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

1×1 @85%

Push Jerk:

2×5 w/45 Bar

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

Strength

Overhead Squat (10 sets x 2 reps @90% 1RM OHS)

Push Jerk (5 sets x 3 reps @85% 1RM Push Jerk)

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (Long)

Warm-up

10 Min AMRAP

1 min Row

50′ Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

15/12 Cal Echo Bike

100’ Sled Push, 90/70 lbs (L4), 70/50 lbs (L3), 50/30 lbs (L2), 30/20 lbs (L1), 25/00 lbs (

CrossFit Lackland – CROSSFIT

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Warm-up

3:00 EB

-into-

3:00 Row

*perform 30 single unders every minute on the minute

3 sets

8 hanging ring scap retraction, 6 kip to swing, 4 knee to chest,

8 lateral box step ups (each side)

Movement Prep

1 set (at workout pace)

5/3 EB Cals

2 DHSPU’s

Metcon

Metcon (Time)

4 Rounds for Time of:

20/16 Echo Bike Cals

20 Deficit Handstand Push Ups, 2×45’s/35’s (L4), 1×45/35 (L3), Strict HSPU’s (L2), HSPU’s (L1), 10 Wall Walks or 20 Seated DB Press, 35/25 lbs (1 Min Rest

Athletes Notes

TARGET SCORE

Target Time each set: sub 5 minutes

Time Cap each set: 7 minutes

CrossFit Lackland – CROSSFIT

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Metcon (Time)

Partner WOD For Time of:

3000m Row

*Swap out every 35 DU’s (RX), 70 Singles (S)

Then:

50 Thrusters, 95/65 lbs (RX), 75/45 lbs (S)

*EMOM complete 3 Syncro Bar Facing Burpee Over Bar

Then:

50 Oly Complex’s, 95/65 lbs (RX), 75/45 lbs (S)

“Deadlift+HPC&J+Snatch”

*EMOM Complete 3 Syncro T2B (RX), Knee-ups (S)

Then:

100 EB Cals

*Swap out every 10 Burpee Box Jump Overs, 24/20″ (Jump Over, Jump on and Over, Step-Up and Over, Hands on Box and Over)

Metcon (Time)

Partner WOD For Time of:

3000m Row

*Swap out every 35 DU’s (RX), 70 Singles (S)

Then:

50 Thrusters, 95/65 lbs (RX), 75/45 lbs (S)

*EMOM complete 3 Syncro Bar Facing Burpee Over Bar

Then:

50 Oly Complex’s, 95/65 lbs (RX), 75/45 lbs (S)

“Deadlift+HPC&J+Snatch”

*EMOM Complete 3 Syncro T2B (RX), Knee-ups (S)

Then:

100 EB Cals

*Swap out every 10 Burpee Box Jump Overs, 24/20″ (Jump Over, Jump on and Over, Step-Up and Over, Hands on Box and Over)

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (After Class)

Warm-up

2 Rounds (Steady movement through the following):

15/12 Calorie Row

10 hanging scap retractions, 6 kips, 2 kip to swing

10 V Ups, 10 Alternating V Ups

5 Lateral Box Step Ups (each Side), 5 air squats, 5 pistols to a low box (each side)

4-8 single arm dumbbell push press (each side) (start light and add weight each round)

*15 min Cap

Movement Prep

1 Set: (at workout pace)

5 Pull Ups

4 GHD Sit Ups

4 Alternating Pistols

4 Calorie Row

2 Single Arm Dumbbell Push Presses (at workout weight)

Metcon

Metcon (Time)

For time:

100 Pull Ups (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 50 to 100 Ring Rows (*New Athletes: 50 Ring Rows Max

80 GHD Sit Ups (L4), 60 Reps (L3), 40 Reps (L2), 80 AbMat Sit-Ups (L1), 60 AbMat Sit-Ups (*L4 Athletes Have Priority then L3, L2

60 Alternating Pistols (L4), 40 Reps (L3), 20 Reps (L2), 60 Ass’d Pistols (L1), 60 to 120 Air Squats (*New Athletes: 60 Squats Max

40 Calorie Row (L4), 35 Cals (L3), 30 Cals (L2), 25 Cals (L1), 20 Cals (

Strength

Thruster (Find 1 RM)

CrossFit Lackland – CROSSFIT

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Warm-up

10 Minutes (Steady movement through the following):

1 Minute Bike (start easy and build intensity each round)

10 Inchworms

5 single arm dumbbell RDLs (each side) (moderate)

5 single arm dumbbell suitcase deadlifts (each side) (moderate)

Movement Prep

1 Set: (at workout pace)

3 Burpee Dumbbell Deadlift (at workout weight)

6/5 Echo Bike Cals

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpee Over Bar

Deadlifts, 225/185 lbs (L4), 205/155 lbs (L3), 185/135 lbs (L2), 155/115 lbs (L1), 135/95 lbs or lighter (*10/8 Echo Bike Calories After Each Set

-Rest 5:00-

25 Bar Facing Burpee Over Bar

25 Deadlifts, 225/185 lbs (L4), 205/155 lbs (L3), 185/135 lbs (L2), 155/115 lbs (L1), 135/95 lbs or lighter (20/16 Echo Bike Cals

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (Short)

Warm-up

3 Sets

1 Minute Cardio (your choice) (easy to moderate)

10 Goblet Squats Dumbbell or Kettlebell (light)

10 single arm Dumbbell or Kettlebell press (light/moderate) (each side)

8 hanging scap retractions, 6 hanging knee raises, 4 kip to swing, 2 strict toes to bar

10 alternating v ups

Movement Prep

1 Set: (at workout pace)

6 Wall Balls (at workout weight)

3 Toes to Bar

2 Chest to Ground Hand Release Push-Ups “C2GHRPU’s”

Metcon

Metcon (Time)

For Time:

100 Wall Balls, 20/14 lbs (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1/50 Toes to Bar (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Ab Mat Sit-Ups (25 C2GHRPU’s