(210) 560-9961

W.O.D.

CFL #1171

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210118-full-body (24 min)

Movement Prep

Work on any gymnastic skill for 7-10 min

1 set (at workout pace/scaling option)

1 Rope Climbs

8 Push Ups

*Start METCON no later than 34 min into class

Metcon

Metcon (AMRAP – Reps)

For Total Reps

AMRAP 4 Minutes

2 Rope Climbs (L3), 1 Rep (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (16 Chest to Ground Hand Release Push Ups (L3), 8 Reps (L2), 4 Reps (L1), 2 Reps (8 Strict Pull Ups (L3), 4 Reps (L2), 8 Pull-Ups (L1), 8 Ring Rows (8 Strict Handstand push ups (L4), 4 Reps (L3), 8 HSPU’s (L2), 4 Reps (L1), 8 Seated DB Press, 35/25 lbs (4 Muscle ups (L4), 2 Muscle Ups (L3), 8 Ring Dips (L2), 4 Ring Dips (L1), 8 Assisted Ring Dips or Box Dips (16 Pistols (L4), 8 Reps (L3), 32 Air Squats (L2), 16 Reps (L1/4 Bar Muscle Ups (L4), 2 Reps (L3), 4 Pull-Ups (L2), 2 Pull-Ups (L1), 8 Ring Rows (8 Handstand push ups (L3), 4 Reps (L2), 4 Wall-Walks (L1), 2 Wall-Walks or 8 Seated DB Press, 35/25 lbs (

Gym W3

CrossFit Lackland – Gymnastics

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Gym 3: Metcon (No Measure)

Warm up: 2 min bike

Then, 2 RFT:

10 push ups

10 Hollow rocks

10 arch rocks

5 Walkouts

Skill: Handstands

Progressions

WOD: :30 on/:15 off

Rotating planks

Sit ups slides

Mountain climbers

Candlestick to situp

CFL #1170

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Reps)

6 Rounds for AMRAP (Reps) of:

36/28 AAB Cals

*Partners performs

Max Legless Rope Climbs (RX+), Rope Climbs (RX), Rope Get-Ups (S)

**Only Rope Climbs Count

**1 RD = both athletes complete AAB Cals

Gym W3

CrossFit Lackland – Gymnastics

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Gym W: Metcon (No Measure)

Warm up: 2 min bike

Then, 2 RFT:

10 push ups

10 Hollow rocks

10 arch rocks

5 Walkouts

Skill: Handstands

Progressions

WOD: :30 on/:15 off

Rotating planks

Sit ups slides

Mountain climbers

Candlestick to situp

CFL #1169

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/the-solid-spot-short (14 min)

Metcon

Metcon (Time)

For Time of (include rest):

15-12-9

D-Ball Cleans, 150/100 lbs (L3), 100/60 (L2), 60/30 (L1/Burpee Box Jump and Overs, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1/-Rest 3 min

12-9-6

D-Ball Cleans

Burpee Box Jump and Overs

*Same scaling as above

-Rest 3 min

9-6-3

D-Ball Cleans

Burpee Box Jump and Overs

*Same scaling as above

-Rest 3 min

6-3-1

D-Ball Cleans

Burpee Box Jump and Overs

*Same scaling as above

*40 min cap

CFL #1168

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/serendipity-short (12 min)

Warm-up

Coaches Choice

Then:

Work up to starting weight

*Need to start NLT 35 min into class

Olympic Lifting

Power Snatch (See Notes……)

2 Rounds

4 Sets (1 Set every 3-4 minutes)

10 Power Snatches

Set 1: 135/95 lbs (L4), -20 lbs (L3), -40 lbs (L2), -60 lbs (L1), -80 lbs (Set 2: 155/105 lbs (L4), -20 lbs (L3), -40 lbs (L2), -60 lbs (L1), -80 lbs (Set 3: 185/125 lbs (L4), -20 lbs (L3), -40 lbs (L2), -60 lbs (L1), -80 lbs (Set 4: 205/135 lbs (L4), -20 lbs (L3), -40 lbs (L2), -60 lbs (L1), -80 lbs (-No Additional Rest between Rounds-

*Perform all as singles (no touch’n go)

*If your form breaks down, stop after round 1. This is a LOT of power snatches and we realize that. Be safe and efficient over sloppy and stubborn. Scale to 1 round total if needed.

Athletes Notes

Score is heaviest load completed for 10 reps.

TARGET SCORE

Target Time each set: 1-2 minutes

Time Cap each set: 2 minutes 30 seconds (for weight 4); all other weights 2 minutes

CFL #1167

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/bring-even-more-short (15 min)

Movement Prep

Work up to Thruster working weight

Then:

10 cal row

1 rope climb or 3 rope get-ups

5 thrusters @ working weight

Metcon

Metcon (Time)

3 RFT (Not Including Rest)

21/16 Calorie Row (L4), 19/14 (L3), 17/12 (L2), 15/10 (L1), 13/8 (15 Thrusters, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1), 55/25 (9 Rope Climbs (L4), 7 (L3), 5 (L2), 3 (L1), 18 Rope Get-Ups (15 Thrusters, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1), 55/25 (21/16 Calorie Row (L4), 19/14 (L3), 17/12 (L2), 15/10 (L1), 13/8 (-Rest 5:00 between sets-

Athletes Notes

TARGET SCORE

Target Time each set: 7-8 minutes

Time Cap each set: 10 minutes

CFL #1166

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210111-upper-lower-body (23 min)

Warm-up

Row 500m

20 Perfect Air Squat w/last 10 pause at the btm for 5 sec

*Coach will run the 20 air squats

Movement Prep

Start 20 min Clock to work up to Heavy 1 RM

2×5 w/45 lbs

1×5 w/45 lbs w/10 sec rest at btm

1×5 @ 50% – rest 1 min

1×5 @ 60% – rest 1 min

1×5 @ 70% – rest 1 min

1×3 @ 80% – rest 2 min

1×2 @ 85% – rest 2 min

1×1 @ 90/95/100%+ – rest 2-3 min btw sets

*must start 5×3 @ 81% NLT 50 min into class

Strength

Front Squat (20 min to work up to a Heavy 1 RM)

Front Squat (5 sets x 3 reps @ 81% 1RM Every 2 Min)

CFL #1165

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP of:

Partner 1: Complete AMRAP of:

10 Cal Row

10 Box Jump Overs, 30/24″ (RX), 24/20″ (S)

10 AAB Cals

10 DB Snatches, 70/50 lbs (RX), 50/35 lbs (S)

Partner 2: Complete

*100 m KB Farmers Carry, 2×70/53 lbs (RX), 2×53/35 lbs (S)

**Swap out after each Farmers Carry

CFL #1164

CrossFit Lackland – CROSSFIT

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Olympic Lifting

Ground to Overhead (15 min to find 1 RM)

This is just basic ground to overhead. Can be any version of Snatch or Clean and Jerk

Metcon

Metcon (Calories)

30 Minute Partner AMRAP (cals only)

200 Wall Balls, 20/14 lbs (L4), 150 reps (L3), 200 reps, 16/10 lbs (L2), 150 reps (L1), 100 reps (150 GHD Sit Ups (L4), 125 reps (L3), 150 AbMat Sit-Ups (L2), 125 reps (L1), 100 reps (100 Burpee Box Get Overs, 24/20″ (L4), 80 reps (L3), 60 reps (L2), 80 reps, 20/16″ (L1), 60 reps (Max Calorie Row

*Partner must do 50 double unders/100 singles to switch in (Perform while the other person is working)