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23 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 20:00

Workout: 20:00 – 50:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

3 min Row

Then:

20 PVC Pass Throughs

10 PVC Around the Worlds (EA)

Then:

Junkyard Dog!!!

Movement Prep

Burgener Warm-Up

+

Skill Transfer

– into –

3-4 mins building up to the top weight

Metcon

Metcon (Time)

Teams of 2 complete 5 rounds (Each)

5 Power Clean and Jerks, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (4 Power Clean and Jerks Add 20/10 lbs

3 Power Clean and Jerks Add 20/10 lbs

2 Power Clean and Jerks Add 20/10 lbs

1 Power Clean and Jerk 20/10 lbs

-Rest 1:1 between rounds –

* Target time each set: 2-2:30 minutes

* Time cap each set: 4 minutes

*Add the additional 20/10 lbs to each set

*Each athlete must complete each set of reps to move on

22 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 18:00

Workout: 18:00 – 38:00

Cooldown: 38:00 – 40:00

Cleanup: 40:00 – 42:00

Mobility: 42:00 – 60:00

Warm-up

7 min AMRAP

30-sec Ski or Row

5 Alt. V-ups (each side)

1 Zombie Climbs

3 Broad Jumps

Movement Prep

2 sets

5/4 Calorie Ski or Row

1 Rope CLimb (halfway)

* Practice a good take-off and getting the feet up high *

Metcon

Metcon (Time)

2 Rounds for Time of (Inc. Rest)

15/12 Calorie Row

3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 6 Rope Get-Ups (L1), 3 Rope Get-Ups (12/10 Calorie Row

2 Rope Climbs (L4), 1 Rep (L3), 4 Rope Get-Ups (L2), 3 Rope Get-Ups (L1), 2 Rope Get-Ups (9/8 Calorie Row

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

* Target time each set: 3:30 – 4:30

* Time cap: 15 minutes

ROMWOD

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

21 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 20:00

Workout: 20:00 – 34:00

Cooldown: 34:00 – 38:00

Cleanup: 38:00 – 40:00

Skills and Drills: 40:00 – 60:00

Warm-up

Hinshaw warm up (No Measure)

3 min EB or Row

– into –

Perform each drill for 10m out, then walk back

1. High knee karaoke (over, over, walk, walk)

2. Over hurdle (heel, toe)

3. Knee to chest

4. Figure 4 (1 sec)

5. Lunge with reach overhead

6. Lunge torso twist (Pull hand)

7. Toy soldiers

8. High knee + arm swing

9. Butt kick + arm swing

10. Straight Leg (shallow heel)

20m out walk back

11. Side step out and back

12. Side step jumping jack out and back

Sitting

13. Sitting arm swing (Elbow down and back) 20 sec

14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

15. Toes out walk

16. Toes in walk

17. Heels walk

18. Toes walk

19. Outside Foot walk

20. Inside Foot walk

21. 50m hash marks (fast feet) forwards & backwards

22. 30m (20m speed up, 10m to slow down)

23. 45m (35m speed up, 10m to slow down)

24. 60m (50m speed up, 10m to slow down)

Movement Prep

3 sets

100m Run (Build up to workout pace)

20 Sec. Bike (Build up to workout pace)

– rest 30 secs between sets –

Metcon

Metcon (Time)

For Time:

400m Run (L4/3/2), 200m Run (L1/40/34 Echo Bike Calories (L4), 35/30 Cals (L3), 30/24 Cals (L2), 25/20 Cals (L1), 20/14 Cals (400m Run (L4/3/2), 200m Run (L1/* Time cap: 10 minutes

Skill Work

L4:

5 Sets (1 AbMat)

5 reps, Kick Up + 3 Second Descent + Strict Press

L3:

5 Sets (1 AbMat + 25lb plate)

5 reps, Kick Up + 3 Second Descent + Strict Press

L2:

5 Sets (1 AbMat + 25 lb plate)

3-5 reps, Kick Up + 3 Second Descent + Kick Down (reset)

L1:

5 Sets (1 AbMat + 45 lb plate)

3-5 reps, Kick Up + 3 Second Descent + Kick Down (reset)

5 Sets Seated DB Press, 2×35/25 lbs

3-5 reps, 3 Second Descent + Strict Press

20 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 20:00

Workout: 20:00 – 40:00

Cooldown: 40:00 – 42:00

Cleanup: 42:00 – 44:00

Mobility: 44:00 – 60:00

Warm-up

7 min AMRAP

20-sec single unders

10 Sit-Ups

5 Strict Pull-ups or Ring Rows

5 Push-ups

Movement Prep

3 sets

10 Double Unders

4 GHD’s

2 Burpee Pull-Ups *

* 2nd set: 2 Burpee Chest to Bar

* 3rd set 2 Burpee Muscle Ups

Metcon

Metcon (Time)

5 Rounds for Time of:

60 Double Unders (L4), 40 Reps (L3), 20 Reps (L2), 120 Singles (L1), 60 Singles (15 GHD’s (L4), 10 Reps (L3), 45 AbMat Sit-Ups (L2), 30 AbMat Sit-Ups (L1), 15 AbMat Sit-Ups (5 Burpee Bar Muscle Ups (L4), 5 Burpee Chest to Bar Pull-Ups (L3), 5 Burpee Pull-Ups (L2), 10 Burpee Ring Rows (L1), 5 Burpee Ring Rows (* Time cap: 18 minutes

ROMWOD

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

18 Sep 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:00 Row or EB

1:00 Burpees

1:00 Jump Rope

– into –

2 rounds

10 Kip Swings

10 Ring Rows

Movement Prep

2 sets (with Partner)

2 Synchro Bar Muscle Ups

15 Sec. Echo Bike (workout Pace/Each)

10 Double Unders (each)

Metcon

Metcon (Time)

Teams of 2 for Time of:

15 Synchro Bar Muscle Ups (L4), 10 reps (L3), 20 Synchro Burpee Pull-Ups (L2), 10 reps (L1), 20 Burpee Ring Row (85/70 Calorie Echo Bike Cals MM/FF, 80 Cals, MF

100 Double Unders (Each/Same time), (L4), 80 reps (L3), 60 reps (L2), 200 singles (L1), 100 singles (85/70 Calorie Echo Bike Cals MM/FF, 80 Cals, MF

100 Double Unders (Each/Same time), (L4), 80 reps (L3), 60 reps (L2), 200 singles (L1), 100 singles (85/70 Calorie Echo Bike Cals MM/FF, 80 Cals, MF

100 Double Unders (Each/Same time), (L4), 80 reps (L3), 60 reps (L2), 200 singles (L1), 100 singles (* Time cap: 32 minutes

17 Sep 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Workout: 13:00 – 38:00

Skills and Drills: 38:00 – 54:00

Cooldown: 54:00 – 56:00

Mobility: 56:00 – 60:00

Warm-up

10 min AMRAP

1 minute easy row

5 front squats (empty bar)

5 shoulder to overhead (empty bar)

10-sec handstand hold

Movement Prep

1 set

8/6 Calorie Row (workout pace)

3 Strict Hand Stand Push Ups

3 Front Squats

3 Push Press

Metcon

Metcon (Time)

For Time Of (Don’t Include Rest):

16-14-12 (M), 13-11-9 (L)

Calorie Row

Strict Handstand Push-Ups (L4), HSPU’s (L3), -4 Reps per set HSPU’s (L2), 1/2 reps Wall Walks (L1), Seated DB Press, 2×35/25 lbs (Calorie Row

Front Squats, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Calorie Row

Push Press, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (* Time cap each set: 7 minutes

16 Sep 2021

CrossFit Lackland – CROSSFIT

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Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

5 Deadbugs (each side)

5 Hang Muscle Clean (Empty Bar)

5 Shoulder Press (Empty Bar)

25′ D-Ball Push, 100/60 lbs

25′ D-Ball Pull, 100/60 lbs

Movement Prep

**2. Strength Prep**

10:00 – 12:00

After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @80%

1×1 @90%

1×1 @95%

Strength

Shoulder Press (Work up to 1 RM – go for a new RM if able)

Metcon

Movement Prep

Work up to Squat Clean Weight

Then:

2 Rounds Each

4 Toes to Bar

2 Hang Squat Cleans

10 Meter Sled Push

Metcon (Time)

3 person team

5 rounds for time

36 Toes to bar

18 Hang Squat Cleans, 185/125 lbs (L4), 165/105 lbs (L3), 145/85 lbs (L2), 125/65 lbs (L1), 105/45 lbs or lighter (150 m sled sprint, 25/00 lbs

*Divide Reps as Req’d

* Target time: <25 min minutes
* Time cap: 30 minutes

15 Sep 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 sets

30-sec single unders

5 wall balls (focus on breathing and cycling arms)

5 KB swings to eye level

5 dead bugs (each side)

5 Bench Press (empty bar – begin to build for strength)

Movement Prep

Deadlift Prep/Warm-Up:

10:00 – 12:00

After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @80%

1×1 @90%

1×1 @95%

Strength

Deadlift (Work up to 1 RM – go for a new RM if able)

Metcon

Movement Prep

1 set

1 Rope Climb

2 Deadlifts (After the strength your deadlift will be warm)

Metcon (Time)

5 rounds for time of:

2 Rope Climbs (L3), 1 Rope Climb (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (5 deadlifts, 315/225 lbs (L4), 275/185 lbs (L3), 225/135 lbs (L2), 185/115 lbs (L1), 135/95 lbs or less (* Time cap: 10 minutes

14 Sep 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 sets

30-sec single unders

5 wall balls (focus on breathing and cycling arms)

5 KB swings to eye level

5 dead bugs (each side)

5 Bench Press (empty bar – begin to build for strength)

Movement Prep

Bench Press Prep/Warm-Up:

10:00 – 12:00

After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

2×5 w/45 lbs

1×5 w/45 lbs w/5 sec down/1 sec up

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @80%

1×1 @90%

1×1 @95%

Strength

Bench Press (Work up to 1 RM – go for a new RM if able)

Metcon

Movement Prep

2 rounds

5 Wall Balls

5 Kettlebell Swings (workout weight)

10 Double Unders

– rest 30 seconds between rounds –

Metcon (Time)

5 sets (New set every 5:00)

20 Kettlebell Swings, 53/36 lbs (L3), 36/25 lbs (L2), 25/15 lbs (L1/20 Wall Balls, 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 14/10 lbs @ 10/9′ (L1), @ 9/8′ (50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 100 singles (L1), 50 singles (* Time cap: 4 minutes

13 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

After Class

Warm-up

8 MInutes Moving steadily through:

90 second EB Bike (start easy and build intensity)

50 Single Unders

10 Air Squats

25 Plate Hops

5 Single Arm Dumbbell Thrusters (moderate) (each side)

Movement Prep

10 Double Unders

2 Double Dumbbell Thrusters (50s/35s)

Metcon

Metcon (Time)

5 Rounds for Time of:

50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 100 Singles (L1), 50 Singles (10 Double Dumbbell Thrusters, 50s/35s lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (Time Cap: 9 min

-Rest 5:00-

L4/L3 Move on to next Metcon

L2/L1/

Metcon (Time)

L4/L3 Athletes Only:

250 Double Unders (L4), 200 Reps (L3

50 Double Dumbbell Thrusters, 50s/35s lbs (L4), 45/30 lbs (L3)

Target Time: <7 min
Time Cap: 11 min

Rest 5 min then move on to Back Squat

Strength

Back Squat (Work up to 4 Reps @ 90%)

Back Squat:

8 reps @ 65%

6 reps @ 75%

4 reps @ 85%

4 reps @ 90%

* Rest as needed between sets *