(210) 560-9961

W.O.D.

CFL #927

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

8 min AMRAP:

20 Bodyweight RDLs

5 Push Ups to Downward Dog

30 Flutter Kicks

10 Dynamic Squat Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP of:

100 Alternating Single Arm Dumbbell Hang Clean and Jerk 50/35 lbs

100 Push Up

100 Sit Up

100 Air Squat

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

25 Jumping Jacks

5-10 Push Ups

10 Bodyweight Single Leg RDL (R/L)

:30 Active Squat Hold

Metcon

Metcon (AMRAP – Reps)

2 Sets of:

AMRAP 6 Minutes

2, 2… 4, 4… 6, 6…

Air Squats

Burpees

-Rest 2 minutes between sets-

*Flow goes like this: 2 air squats, 2 burpees , 4 air squats, 4 burpees.. and so on.

*Reset at 2 reps for the second amrap.

*Keep burpees at a sustainable pace. Use step up strategy and really hammer down the last 2:00 each set

Metcon (AMRAP – Reps)

2 Sets

AMRAP 8 Minutes

2, 2… 4, 4… 6, 6…

Alternating Dumbbell Snatch

Lateral Burpees Over Dumbbell

-Rest 2 minutes between sets-

Athletes Notes

*RX Dumbbell is: 50/35

*Flow goes like this: 2 alternating dumbbell snatch, 2 lateral burpees over dumbbell, 4 alternating dumbbell snatch, 4 lateral burpees over dumbbell.. and so on.

*Reset at 2 reps for the second amrap.

*Dumbbell should be a light weight and you can maintain sets of 10+ unbroken throughout comfortably.

*Keep burpees at a sustainable pace. Use step up strategy and really hammer down the last 2:00 each set

CFL #926

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

12:00 Clock:

15/12 Cal Ski

15 Banded Scap Squeezes

10 PVC Pass Throughs

10 Suitcase DL (R/L)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP of:

Every minute on the minute perform

5 Bar Facing Burpee

Max Reps Power Snatch 135/95 lbs

-Rest 5:00-

10 min AMRAP of:

Every minute on the minute perform

5 Bar Facing Burpee

Max Reps Clean and Jerk 135/95 lbs

Athletes Notes

*Quarantine Option: 50/35 dumbbell for snatch and clean and jerk

*Start the workout with burpees

*You will then have the remainder of each minute to perform snatches and then clean and jerks

*Score is for reps and is the total number of Snatches 1st set and Clean and Jerks 2nd set. Burpees don’t count toward your score

*Barbell weight should be something you would do Isabel and Grace at. A weight you could do 10+ unbroken reps with comfortably when fresh

*If using a dumbbell, keep it light to light/moderate

*Quick singles or small touch’n go sets are fine throughout

*Drive through the floor for a big pull on each barbell rep to utilize the hips and save your shoulders. Dip under the bar for the catch.

*Try to maintain a consistent score of reps each minute

Target Number of reps each set: 60+

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

1:00 High Knees

20 Bicycle Kicks (Total)

20 Alt Step Back Lunges (Total)

Metcon

Metcon (AMRAP – Reps)

3 Sets for AMRAP of:

1:00 Max Burpees

Rest :30

1:00 Max Alternating Jumping Lunges

Rest :30

1:00 Max Sit Ups

Rest :30

1:00 Max Mountain Climbers

Rest :30

***All reps per set is your score. burpees + lunges + sit ups + mountain climbers = score for set 1. I recommend that you count up from each movement. For example: if i do 10 burpees in one minute, I will then start at rep 11 for my first jumping lunge.

Metcon (AMRAP – Reps)

3 Sets for AMRAP of:

1:00 Max Strict Handstand Push Ups or Handstand Push Ups

Rest :30

1:00 Max Alternating Jumping Lunges

Rest :30

1:00 Max Sit Ups

Rest :30

1:00 Max Double Unders

Rest :30

Athletes Notes

*If you cannot do more than 5 strict handstand push ups at once, scale to kipping handstand push ups. If you still want to do advanced, but don’t have access to a place to do handstand push ups, substitute with push ups.

*If you don’t have a space to do double unders, substitute mountain climbers for this workout.

CFL #925

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 Rounds:

10 DB Single Leg RDL (R/L)

10 Inchworms

10 Step Back Lunges (Total)

50′ Single Arm OH Carry (R/L)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Sets of:

AMRAP 10:00

15 Single arm Shoulder to Overhead Right Arm 1×50/1×35 lbs

15 Dumbbell Step Back Lunge done in Right Front Rack

1×50/1×35 lbs

15 Single arm Shoulder to Overhead Left Arm 1×50/1×35 lbs

15 Dumbbell Step Back Lunge done in Left Front Rack

1×50/1×35 lbs

-Rest 5:00 b/t sets-

*Scale as req’d

CoronaVirus Quarantine WOD

Metcon (AMRAP – Rounds and Reps)

2 Sets of:

AMRAP 10:00

30 Chest to ground hand release push-ups

30 Alt Step Back Lunges

30 Chest to ground hand release push-ups

30 Alt Fwd Lunges

-Rest 5:00 b/t sets-

CFL #924

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

10k Run (Time)

Max Effort 10k Run

CFL #923

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

Crossover Symmetry Activation

-Then-

3 rounds:

1:30 Machine of your choice

5 Strict Pull Ups

15 Hip Bridges

:30 HS Hold

Metcon

Metcon (Time)

Power Clean

20 @185/125 lbs

20 @205/145 lbs

20 @225/155 lbs

20 @225/155 lbs

20 @225/155 lbs

-Rest 3:00 b/t sets-

Scaled:

20 @135/95 lbs

20 @155/105 lbs

3×20 @185/125 lbs

-Rest 3:00 b/t sets-

CoronaVirus Quarantine WOD

Warm-up

0:00-10:00

Crossover symmetry activation (or Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts, diagonals/gators, External rotation w/ arms at side, W with hands by shoulders , and 7 Ys: youtube.com/watch?v=x4b4aUfR1JQ)

-Then-

with remaining time work through:

15/12 Cal Row OR 150m jog

10 Empty Barbell Deadlift

5 Empty Barbell Muscle Cleans

10 Inchworms

Metcon

Metcon (Time)

Power Clean

20 @165/110

20 @185/125

20 @205/145

20 @225/155

-Rest 3:00 b/t sets-

Scale:

Power Clean

20 @115/80

20 @135/95

20 @155/105

20 @185/125

-Rest 3:00 b/t sets-

CFL #922

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

Crossover Symmetry Activation

-Then-

3 rounds:

1:30 Machine of your choice

5 Strict Pull Ups

15 Hip Bridges

:30 HS Hold

Metcon

Metcon (Time)

4 sets

5/4 Legless Rope Climb

90’ Handstand walk

90’ hand over hand sled pull (sled + 55/35)

90 Handstand walk

-Rest 3:00 b/t sets-

CoronaVirus Quarantine WOD

Warm-up

6:00 Clock:

20 Jumping Jacks

5 Inchworms

10 Bulgarian Split Squats (R/L)

Metcon

Metcon (Time)

2 Sets:

3 Rounds:

400m Run or 1:30 High Knees

15 Burpees

30 Alt Step Back Lunges

-Rest 3:00 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

50 Double Unders

2-4-6-8-10…

Alternating DB Hang Clean and Jerk

Rest 4:00

AMRAP 8:00

50 Double Unders

2-4-6-8-10..

Alternating Hang DB Snatch

CFL #921

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 rounds:

2:00 Row

10 Dumbbell Single Leg RDL (R/L)

10 Half kneeling single arm dumbbell press R/L

:30 HS Hold

Metcon

Metcon (Time)

For Time of:

15 Strict HSPU

12 D-Ball Clean 150/100 lbs

15 Strict HSPU

12 D-Ball Clean 150/100 lbs

15 Strict HSPU

-Rest 5:00-

12 Strict HSPU (45#/25# deficit)

15 D-Ball Clean 150/100 lbs

12 Strict HSPU

15 D-Ball Clean 150/100 lbs

12 Strict HSPU

-Rest 5:00-

9 Strict HSPU (2×45#/25#+15#)

18 D-Ball Clean 150/100 lbs

9 Strict HSPU

18 D-Ball Clean 150/100 lbs

9 Strict HSPU

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

40 High Knees

20 Bodyweight Single Leg RDLs (Total)

20 Scap Only Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

20 Plate Hops or 40 Jumping Jacks

2-4-6-8-10..

Cossack Squats (Total)

Rest 4:00

AMRAP 8:00

20 Plate Hops or 40 Jumping Jacks

2-4-6-8-10..

Alternating Step Back Lunges (Total)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

50 Double Unders

2-4-6-8-10…

Alternating DB Hang Clean and Jerk

Rest 4:00

AMRAP 8:00

50 Double Unders

2-4-6-8-10..

Alternating Hang DB Snatch

CFL #920

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Warm-up

4 rounds:

2:00 Machine of your choice

20 Cossack Squats (Total)

5 Strict Pull Ups

:30 Shoulder Taps

-Then-

Warm up to squat clean weight

Metcon

Metcon (Time)

3 sets for time of:

3 rounds

3 Rope Climbs

6 Squat Clean, 185/125 lbs

9 PHSPU (ab mat for men, 45# plate + ab mat for women)

Rest 1:1

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

10 DB or Bodyweight Single Leg RDL (R/L)

10 Inchworms

20 Air Squats

:30 Hollow Hold

Metcon

Metcon (AMRAP – Reps)

4 sets for max reps:

1:00 Alt Chair Step Ups

1:00 Chair Dips

1:00 Alt Leg V-Ups

1:00 Jumping Air Squats

Rest 1:00 b/t sets.
*The total number of reps per set is your score each set. For instance: chair step ups + chair dips + alt leg v-ups + jumping air squats is your total for set 1. Reset when you start set 2 and try to keep or improve your previous number!

CFL #919

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

3 RFT of:

15/12 Cal AAB/C2/Ski

15 Deadlft 225/155

Rest til 10:00

3 rounds

15/12 Cal AAB/C2/Ski

12 Deadlift 275/185

Rest til 20:00

3 rounds

15/12 Cal AAB/C2/Ski

9 Deadlift 315/225
*Keep an aggressive pace on ski. Ideally below 0:45 each round. Focus on big pull with torso and follow through with arms.

*If you have no ski, sub row or another machine or 200m run

*Deadlift should be moderate to moderate/heavy to heavy weight that you can ideally keep in bigger unbroken sets throughout most of the workout. Aim to keep in sets of 2 if possible.

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

25 Plate Hops/ 50 Single Unders

10 Inchworms

10 DB or Bodyweight Single Leg RDL (R/L)

10 Bodyweight Windmills (R/L)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 7:00

20 Plate Hops or 40 Jumping Jacks

10 Burpees or 5 Wall Walks

Rest 3:00 b/t sets.

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 7:00

40 Double Unders

8 SHSPU or 12 HSPU or 15 Hand Release Push Up

Rest 3:00 b/t sets.
*Try to keep double unders unbroken throughout the entirety of the workout.

*Pick your poison on the pressing options. Most advanced would be strict hspus, then kipping hspu, followed by hand release push ups. No matter what you choose, make smart breaks from the beginning.

*Start over at 40 double unders for the second set.

CFL #918

CrossFit Lackland – CROSSFIT

For all those suffering from the CoronaVirus and have lost your jobs, baby sitters, etc and put you in a hardship, please contact us so we can waive your membership fees.
Contact us at info@crossfitlackland.com

Please take care and be safe

View Public Whiteboard

ROMWOD

Complete 20 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP of:

400 m Run

20 air squat

400 m Run

20 ring rows

400 m Run

20 push ups

400 m Run

20 Alt Walking Lunges

CoronaVirus Quarantine WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP of:

400 m Run

20 air squat

400 m Run

20 ring rows or box dips

400 m Run

20 push ups

400 m Run

20 Alt Walking Lunges