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CFL #886

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

15 Banded Pull Aparts

:30 Ring Dip Hold

20 Ring Rows

10 Box Jumps, 24/20″ (Step Down)

Metcon

Metcon (Time)

For Time of:

3 Rounds of:

10 Muscle Ups (L4), BMU’s (L3), 10 C2BPull-Ups + 10 Ring Dips (L3), 10 Pull-Ups + 10 Ring Dips (L2), 10 Ass’d Pull-Ups + 10 Ass’d Ring Dips (L1), 10 Ring Rows + 10 Box Dips (10 Box Jump, 30/24″ (L3), 24/20″ (L2), Step-Ups, 30/24″ (L1), 24/20″ (150 Double Unders (RX), 300 Singles (S)

3 Rounds of:

10 Box Jump, 30/24″ (L3), 24/20″ (L2), Step-Ups, 30/24″ (L1), 24/20″ (10 Muscle Ups (L4), BMU’s (L3), 10 C2BPull-Ups + 10 Ring Dips (L3), 10 Pull-Ups + 10 Ring Dips (L2), 10 Ass’d Pull-Ups + 10 Ass’d Ring Dips (L1), 10 Ring Rows + 10 Box Dips (

President’s Day 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 #885

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

6 RFT of:

8 Power Snatch, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 45/25 lbs (25 GHD Sit ups (L4), 20 reps (L3), 15 lbs (L2), 10 Reps (L1), 25 AbMat Sit-Ups (

CFL #884

CrossFit Lackland – CROSSFIT

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ROMWOD

Olympic Lifting

Clean & Jerk + OHS Comples (Find 1 RM)

Work to heavy single complex.

*If you can OHS in a narrow grip, feel free to go straight from the jerk to the OHS.

*If mobility is an issue.. back rack the bar after the jerk, widen your hands, jerk the bar again and OHS it.

*Don’t force anything here.

CFL #883

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

1 Mile Run

15 Burpee Over Bar

20 Box Jumps, 20

25 AbMat Sit-Ups

*6 RFT (L4), 5 RFT (L3), 4 RFT (L2), 3 RFT (L1), 2 RFT (*50 min Time Cap

CFL #882

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

10 Inchworms

:30 Ring Support Hold

5 Strict Pull-Ups

*10 min cap

Strength Phase

Sumo Deadlift (Find 1 RM)

Metcon

Metcon (Time)

17 min AMRAP of:

1000m Run

10 Muscle Ups (L4), BMU’s (L3), 10 PU + Ring Dips (L2), 10 Ass’d PU + Ass’d RD’s (L1), 10 Ring Rows + Box Dips (100 Air Squat (L4), 80 (L3), 60 (L2), 40 (L1), 25 (

CFL #881

CrossFit Lackland – CROSSFIT

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Warm-up

15:00 min AMRAP

10/07 Cal AAB

50′ Goblet Squat Lateral Side Step (R/L)

50′ Goblet Squat Monster Walk (Forward/Backward)

15 Goblet Squats

*Light KB

Metcon

Metcon (Time)

For Time of:

50’ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (27 Front Squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 35/14 lbs (50’ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (21 Front Squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 35/14 lbs (50’ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (15 Front Squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 35/14 lbs (50’ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (9 Front Squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 35/14 lbs (50′ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′ 3-Legged BC (L1), 200′ BC (

Extra Work

Metcon (Time)

For Time of:

200 Double Under

40 GHD Sit Up

20 DB Snatch 100/70 lbs

40 GHD Sit Up

20 Sand Bag Clean 150/100 lbs

40 GHD Sit Up

CFL #880

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 rounds:

2:00 Run/Row/AAB

15 Single Arm Ring Row (R/L)

:30 HS Hold or Plank

20 Hip Bridges

*12 min max

Strength Phase

Shoulder Press (Complete 5 sets of 3 reps)

Metcon

Metcon (Time)

3 RFT of:

30/24 Calorie Row

20 Strict HSPU (L4), HSPU’s (L3), 10 Wall-Walks (L2), 5 Wall-Walks (L1), 40 C2GHRPU’s (

Extra Work

Metcon (Time)

3 RFT of:

30/24 Cal Row

3 Rope Climbs

CFL #879

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

For Time of:

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

40 Pull-Ups (RX), Ring Rows (S)

30 Double Unders (RX), 60 Singles (S)

20 Bar Facing Burpee Over Bar

10 HSPU’s (RX), 5 Wall Walks (S)