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W.O.D.

CFL #556

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (25 min to find 1 RM)

Metcon

Metcon (Time)

For time:

1-10

Power Clean, 205/155 lbs (L4), 185/135 lbs (L3), 155/95 lbs (L2), 135/75 lbs (L1), 95/65 lbs or lighter (Muscle Ups (L4), Bar MU’s (L3), Assisted BMU’s (L2), x3 Pull-Ups/Ring Dips (L1), x3 Ring Rows/Box Dips (

CFL #555

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

Clean and Jerk (25 min to find 1 RM)

*Power or Squat

Metcon

Metcon (Time)

For time:

21-15-9

Dball Clean, 100/60 lbs (L4/3), 60/30 lbs (L2/1), 30/20 lbs (42-30-18

GHD sit up (L4/3), T2B (L2), AbMat Sit-UPs (L1), knee-ups (

CFL #554

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Front Squat (25 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

20/15 cals on assault bike

15 Front Squat, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (10 Shoulder to overhead, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (

08 Dec 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

Teams of 3 have 10 min to complete

Shoulder to Overhead Complex (1 Press/2 Push Press/3 Push Jerks)

1 Press/2 Push Press/3 Push Jerks

*All movements/reps are unbroken and equals 1 rep

Metcon

Metcon (Time)

Teams of 3 Complete for Time of:

300 Burpee Pull ups (L2/1/Or

90 Burpee muscle ups (L4), Bar MU’s (L3)

*Do the Muscle-ups if you can- only complete the pull-ups if you can not complete 30 muscle-ups.

*Teams of 2 Cut Reps by 1/3rd

CFL #552

CrossFit Lackland – CROSSFIT

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ROMWOD

UPROOT

Trees don’t have the power to move, but you can make whatever moves you want. Take a step closer to your goals with this ROMWOD for your hips, glutes, IT band, lower back, upper back, and shoulders.

https://app.romwod.com/workout/uproot

In This Workout:

Dragon

Double Pigeon

Cross Shin

Cross Shin Eagle

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Strap/Towel

Metcon

Metcon (Time)

3 rounds for time:

800m run

25 OHS, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

CFL #551

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Back Squat (10 reps at 40/50/50% off of 90% of your 1 RM)

All weight is off of 90% or your 1 RM:

10@40%

10@50%

10@60% (Post weight/reps)

Metcon

Metcon (Time)

5 rounds for time:

15 Front Squat, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 105/75 lbs (L1), 95/65 lbs or lighter (30 GHD Sit ups (L4), 20 Reps (L3), T2B (L2), Knee-Ups (L1), AbMat Sit-Ups (45 Unbroken Double Unders (L4), 45 Double Unders (L3/2), Attempts (L1), 90 Singles (

CFL #550

CrossFit Lackland – CROSSFIT

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ROMWOD

SAIL AWAY

You were not made to stay anchored down. Set yourself free with this series for your hips, groin, glutes, hamstrings, and lower back.

https://app.romwod.com/workout/sail-away

In This Workout:

Fragon

Lizard

Standing Straddle

Half Front Split

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Metcon

Metcon (Time)

10 Rounds for Time of:

Run 300m

Rest 1/1

*30 min Cap

CFL #549

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (10 reps at 40/50/50% off of 90% of your 1 RM)

All weight is off of 90% or your 1 RM:

10@40% (0:00)

10@50% (2:00)

10@60% (4:00) *Post weight/reps

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 135/95 lbs (L1), 95/65 lbs (42-30-18

Ring Dips (L4/3), 2/3 Reps (L2), Assisted Ring Dips (L1), Box Dips (*Rest 3 min

Metcon (Time)

3 rounds for time:

100’ HS Walk (L4), 50′ (L3), 25′ (L2), 300′ Bear Crawl (L1), 200′ Bear Crawl (25 Cal Assault Bike

*14 min cap

CFL #548

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

Hang Snatch (Work up to Heavy 3 unbroken reps)

*Squat or Power

Metcon

Metcon (Time)

For time:

21-15-9

Thruster 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (Chest to Bar Pull ups (L4/3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (
*Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

Wall Balls Every 3 minutes for 3 Rounds.

50 Reps, 20/14 lbs (L4), 40 Reps, 20/14 lbs (L3), 35 Reps, 20/14 lbs (L2), 30 Reps, 20/14 lbs (L1), 25 Reps, 20/14 lbs (