(210) 560-9961

W.O.D.

CFL #827

CrossFit Lackland – CROSSFIT

Please Note: There will be no 6:30 pm class tonight, nor any classes tomorrow due to the Competition at CrossFit Lobo. Please come and join us for some fun.

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

2 rounds:

2:00 Row

100′ FWD Walking Lunges

100′ Rear Walking Lunges

Metcon

Metcon (Time)

3 RFT of:

1000m row

50 GHD (L4), 40 (L3), 30 (L2), 20 (L1), 50 ABMat Sit-Ups (25 Bar MU (L4), 15 (L3), 25 Pull-ups/25 Ring Dips (L2), 15 PU’s/15 RD’s (L1), 25

Ring Rows/25 Box Dips (Rest 5:00 b/t sets

CFL #826

CrossFit Lackland – CROSSFIT

Please Note: There will be no 6:30 pm class Friday Night, nor any classes on Saturday due to the Competition at CrossFit Lobo. Please come and join us for some fun.

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Warm-up

Mile Run….. from the Metcon

Metcon

Metcon (Time)

For Time of:

1 mile run

50 Bar Facing Burpee Over Bar

3/4 mile run

40 Box Jumps, 24/20″

1/2 mile run

30 Goblet Squats, 53/35 lbs

1/4 mile run

20 DBall Clean Over Shoulder, 100/60 lbs

200 m Run

10 Thrusters, 95/65 lbs

100 m Run

CFL #825

CrossFit Lackland – CROSSFIT

Please Note: There will be no 6:30 pm class Friday Night, nor any classes on Saturday due to the Competition at CrossFit Lobo. Please come and join us for some fun.

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Warm-up

Crossover Symmetry (Before Class)

-Then-

2 rounds:

2:00 AAB

100′ Lunges w/KB

25 Goblet Squats

20 PVC Pass Throughs

20 PVC Around the Worlds

Olympic Lifting

Squat Snatch (20 min to find 1 RM)

Metcon

Metcon (Time)

For Time of

5-3-1

Rope Climbs (L4), 4-2-1 Reps (L3), 3-2-1 Reps (L2), 2-2-1 Reps (L1), 1-1-1 reps or 10-6-2 Rope Get-Ups (12-9-6

Squat Snatch @ 70% not to exceed 185/125 lbs

CFL #824

CrossFit Lackland – CROSSFIT

Please Note: There will be no 6:30 pm class Friday Night, nor any classes on Saturday due to the Competition at CrossFit Lobo. Please come and join us for some fun.

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Warm-up

Crossover Symmetry (Before Class)

-Then-

2 rounds:

2:00 Row

50′ KB Lateral Side Step (R/L)

50′ KB Monster Walk (Forward/backward)

10 PVC OHS

10 Single Arm Ring Rows (R/L)

*10 min cap

Metcon

50 T2B For Time (Time)

For Time:

50 T2B (RX), Knee-Ups (S)
*5 min cap

Metcon (Time)

10 RFT of:

15/12 Sprint Cals on AAB

2 min Rest

*This is a 100% effort METCOn

CFL #823

CrossFit Lackland – CROSSFIT

Please Note: There will be no 6:30 pm class Friday Night, nor any classes on Saturday due to the Competition at CrossFit Lobo. Please come and join us for some fun.

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Warm-up

Crossover Symmetry Activation (Before Class)

-Then-

3 Rounds:

50′ Lateral Side Step w/KB (R/L)

50′ Monster Walk w/KB (Forward/backward)

10 Goblet Squats

10 KB single arm press R/L

0:30 Handstand hold

*10 min cap

Olympic Lifting

Power Clean (30 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:

8 Parallette HSPU (L4), Deficit HSPU, 4″/2″ (L3), HSPU’s (L2), 2xC2GHRPU’s (L1), Seated DB Press, 35/25 lbs (4 Power Cleans @ 70% 1 RM not to exceed 225/155 lbs

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Metcon (AMRAP – Reps)

10 min AMRAP

Ground to Overhead, 95/65 lbs adding 20/10 lbs EMOM for 10 min.

Metcon

Metcon (Time)

Teams of 3:

21-15-9 reps for Time:

Cals on AAB (EA)

Rope Climbs, w/20/14 lb vest (L4), no vest (L3), -3 reps per round (L2), 1/3 reps (L1), 2x Rope Get-Ups (HSPU, w/Vest (L4), 4/3″ def HSPU (L3), HSPU’s (L2), 2xC2GHRPU’s (L1), 2xSeated DB Presses, 35/25 lbs (

CFL #822

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Note:

NO 9 AM CLASS TODAY. ONLY 10 AM PARTNER WOD

CFL #821

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Metcon

Old Filthy Twin Bastards… (Time)

For Time of:

400 m Sandbag Run, 45/25 lbs

100 Box Jumps, 24/20″

100 Jumping Pull-Ups

100 KBS, 35/25 lbs

100 Walking Lunges

100 Knees to Elbows

100 Push Press, 45 lbs

100 Back Extensions

100 Partner Wall Balls, 20/14 lbs

100 Burpees

100 Double Unders/200 Singles

400 m Sandbag Run, 45/25 lbs

*Only one Athlete Moves at a time, except for the SB Run (one SB per Team)

CFL #820

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Metcon

Turkey Day Meat Sweats….. (Time)

Teams of 3 Complete for time:

400 m Run as a Team

4 rounds of:

30 Ground to Overhead

30 Deadlifts

30 Burpees over bar

30 Pullups (RX), Ring Rows (S)

30 Power Cleans

30 Chest to Ground Hand Release Push-Ups

30 Toes to Bar

30 Push press

Then finish off with:

Row 500 m Each

*Weight used: 115/75 lbs (RX), 95/55 lbs (S)

**Only one athlete at a time works/switch out as required.

CFL #819

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Metcon (Distance)

2 Rounds for Distance

3:00 AAB for meters

3:00 Run for meters

3:00 AAB for meters

3:00 Run for meters

Rest 3:00

3:00 Run for meters

3:00 AAB for meters

3:00 Run for meters

3:00 AAB for meters

Rest 3:00