(210) 560-9961

W.O.D.

CFL #1000

CrossFit Lackland – CROSSFIT

Please note, due to the Holiday this weekend, there is only a 10 am class on Friday and Saturday. All other classes are cancelled.

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Metcon

Metcon (Time)

5 Sets (1 Set every 10:00) for time (don’t include rest time)

30/24 AAB Cals

30/24 Cal Row

600m Run

*Rest until 10 min

*10 min cap per set

CFL #999

CrossFit Lackland – CROSSFIT

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Warm-up

15 Minute Clock:

1:30 Machine

50′ Goblet Lateral Side Step (Each Way)

15 Goblet Squats

10 PVC Pass Throughs

10 PVC Around the Worlds

Then:

Work up to working weight for OHS

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (21 overhead squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs or lighter (3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (15 overhead squat, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (9 overhead squat 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/55 lbs or lighter (

CFL #998

CrossFit Lackland – CROSSFIT

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Warm-up

10 min of:

1 Minute Machine

30 Plate Hops

10 Inchworms

5 Strict Pull Ups

Olympic Lifting

Clean and Jerk (Find 1 RM)

Metcon

Metcon (Time)

For Time of:

30 Cals on AAB

Rest 3 min

25 Cals on C2

Rest 2 min

200 Double Unders (RX), Singles (S)

CFL #997

CrossFit Lackland – CROSSFIT

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Warm-up

3 rds of:

1:30 Row

10 Goblet Squats

10/10 Single Arm Dumbbell Strict Press

5 Strict Pull Ups or 10 Bodyweight Rows

*10 min max

Metcon

Metcon (Time)

Complete 1 Round Every 5 min for 7 sets:

21/16 Cal Row

15 Thruster, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs (9 Bar Muscle Up’s (L4), 9 C2BPU’s/9 Ring Dips (L3), 9 Pull-UPs/9 Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (*Rest until 5

*For Time to NOT include rest time

CFL #996

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

10/8 Cals on the AAB

10 Ground to Overhead, 155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs or lighter (Rest 1 min

CFL #995

CrossFit Lackland – CROSSFIT

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Warm-up

10 min cap (coaches choice)

Olympic Lifting

Squat Clean (12 mins to establish 1 Rep Max)

10 min to warm-up

– Start around 50% of previous max and 10lbs each time until Max

– Limit yourself to 1 miss at top weight attempt.

– Rest 1-2 mins between sets

Strength Phase

Deadlift (10 mins to establish 1 Rep Max)

10 mins to warm-up

– Make sure to start light and look to hit maybe 5-8 sets

– Deep breath and brace the core before each rep.

CFL #994

CrossFit Lackland – CROSSFIT

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ROMWOD

20 minutes or less

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

200 m Sandbag Run

10+1 Row Cals

200 m Sandbag Run

10+1 AAB Cals

*100m = 1 rep

*Add 1 cal per round

CFL #993

CrossFit Lackland – CROSSFIT

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Warm-up

10 min max (coaches choice)

Olympic Lifting

Power Clean (12 mins to establish 1 Rep Max)

10 min to warm-up

– Start around 50% of previous max and 10lbs each time until Max

– Limit yourself to 1 miss at top weight attempt.

– Rest 1-2 mins between sets

Strength Phase

Back Squat (10 mins to establish 1 Rep Max)

10 mins to warm-up

– Make sure to start light and look to hit maybe 5-8 sets

– Deep breath and brace the core before each rep.

CFL #992

CrossFit Lackland – CROSSFIT

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Warm-up

10 min max (Coaches Choice)

Olympic Lifting

Squat Snatch (12 mins to establish 1 Rep Max)

10 min to warm up

– Start around 50% of previous max and 10lbs each time until Max

– Limit yourself to 1 miss at top weight attempt.

– Rest 1-2 mins between sets

Strength Phase

Bench Press (10 mins to establish 1 Rep Max)

10 mins to warm-p

– Make sure to start light and look to hit maybe 5-8 sets

– Deep breath and brace the core before each rep.

CFL #991

CrossFit Lackland – CROSSFIT

Welcome to the strength phase. This will be a 12 week program to increase your power lifts and also oly lifts. This week will be dedicated to finding your 1 rep max of each of the exdrcises. Good luck and be safe.

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Warm-up

10 min max (Coaches Choice)

Olympic Lifting

Power Snatch (12 mins to establish 1 Rep Max)

10 min to warm-up

– Start around 50% of previous max and 10lbs each time until Max

– Limit yourself to 1 miss at top weight attempt.

– Rest 1-2 mins between sets

– Good Luck and Have Fun

Strength Phase

Front Squat (10 mins to establish 1 Rep Max)

10 min to warm-up

– Make sure to start light and look to hit maybe 5-8 sets

– Deep breath and brace the core before each rep.