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W.O.D.

25 June 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

Warm-up

10 min AMRAP of:

16/12 Echo Bike Cals (build intensity each round)

8 Box Jumps with step down

4 single arm dumbbell thrusters (each side) (moderate)

Movement Prep

1 Set: (at workout pace/scale)

4 Chest to Bar Pull Ups

3 Box Jump Over (at workout height)

2 Thrusters (at workout weight)

Metcon

Metcon (AMRAP – Reps)

2 Person Team For 30 min AMRAP – Reps of:

(1 Set every 5 Minutes – Rest 1 min)

21 Chest to Bar Pull Ups (L3), Pull-Ups (L2), Ass’d Pull-Ups (L1), Ring Rows (15 Box Jump Over, 24/20″, must clear the box (L4), Box Jump and Overs (L3), 20/16″ (L2), Step-Ups, 24/20″ (L1), 20/16″ (9 Thrusters, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (*Divide Reps as Required

24 June 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (After Class)

Warm-up

2 Sets

0:45 Row (Moderate)

0:45 Ski Or Bike (Moderate)

3-5 power snatches (start with empty bar and add weight each round)

3-5 power clean and jerks (start with empty bar and add weight each round)

0:20 Handstand Hold

Then:

Work up to PS and C&J Weight

Movement Prep

1 Set: (at workout pace/scaling)

25’ Handstand Walk

2 Power Snatches (at workout weight)

2 Power Clean and Jerks (at workout weight)

Metcon

Metcon (Time)

For Time (Inc. Rest):

3 Rounds

100’ Handstand Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (15 Power Snatches, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs or Lighter (100’ Handstand Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (15 Power Clean and Jerks, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs or Lighter (

23 June 2021

CrossFit Lackland – CROSSFIT

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Warm-up

30 EB Cals

3 Sets of:

20 Sec Hanging Lat Stretch (EA)

15 PVC OHS

10 PVC Around the worlds

5 Alt Goblet Lunges

Need to start OHS Prep NLT 20 min into class

Movement Prep

OHS:

2×5 w/45 Bar

1×5 w/45 Bar w/5 sec pause at bottom

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

PJ:

2×5 w/45 Bar

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

Strength

Overhead Squat (5 sets x 3 reps @80% 1RM OHS)

Push Jerk (10 sets x 3 reps @85% 1RM Push Jerk)

ROMWOD

https://romwod.com/app/ (AFTER CLASS)

21 June 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

After the WOD

Warm-up

5 min easy Row

-then-

5 min moderate EB

*EMOM 3 Thrusters, 45/35 lbs

-then-

5 min warming up shoulders and working up to Thruster Weight

Movement Prep

1 set (at workout pace/weight)

1 Thruster

2 Burpee Box Jumps

1 Rope Climb/3 Rope Get-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

1+1 (Add 1 rep per round)

1+1 Thruster, 165/115 lbs (L4), 145/95 lbs (L3), 125/75 lbs (L2), 105/55 lbs (L1), 85/35 lbs (1+1 Burpee Box Jumps, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1), Burpee Step-ups, 24/20″ (1+1 Rope Climbs (L4-L1), 3+1 Rope Get-Ups per Round (*Complete 10/7 EB Cals after each round (don’t add cals per round)

19 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION: It’s that time of the year again where we honor of fallen 31 Heroes on 07 Aug 2021. Just like Murph, we will start preparing for the event. So pick a partner, donate/register and start preparing to crush the WOD!

$31 to register/donate: https://give.classy.org/CFL

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Metcon

Metcon (Time)

Partner Workout for Time:

Buy-In: 150 Double Unders Ea (L4), 125 Reps (L3), 100 Reps (L2), 75 Reps (L1), 200 Singles (Then:

30 Strict Handstand Push Ups (L4), 30 HSPU’s (L3), 25 Reps (L2), 20 Reps (L1), 15 Wallwalks or 30 Decline Push-Ups on 20″ Box (30 Power Cleans, 205/135 lbs (L4), 185/115 lbs (L3), 165/95 lbs (L2), 145/75 lbs (L1), 125/55 lbs (30 Strict Handstand Push Ups (L4), 30 HSPU’s (L3), 25 Reps (L2), 20 Reps (L1), 15 Wallwalks or 30 Decline Push-Ups on 20″ Box (1 Mile Relay, swap out every 400m

*Teams must complete 35 Double Unders Ea or 70 Singles Ea to Swap Out (Both must complete all reps/meters prior to swapping out)

18 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION: It’s that time of the year again where we honor of fallen 31 Heroes on 07 Aug 2021. Just like Murph, we will start preparing for the event. So pick a partner, donate/register and start preparing to crush the WOD!

$31 to register/donate: https://give.classy.org/CFL

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Warm-up

10 min AMRAP of:

16/12 EB Cals (build intensity each round)

8 goblet kettlebell thrusters (light)

8 hanging scap retractions

6 kip to swing

4 hanging knee to chest

Movement Prep

1 Set: (at workout pace/weight)

6/5 EB Cals

4 Wall Balls

4 Toes to Bar

Metcon

Metcon (Time)

With a Partner Complete for Time of (Incl Rest):

40/32 EB Cals

90 Wall Balls, 30/20 lbs @ 10/9′ (L4), @ 9/8′ (L3), 20/14 lbs @ 10/9′ (L2), @ 9/8′ (L1), 16/10 lbs @ 10/9′ (90 Toes to Bar (L4), 80 Reps (L3), 70 Reps (L2), 60 Reps (L1), 90 Knee-Ups (40/32 EB Cals

-Rest 5 Minutes-

25/20 EB Cals

45 Wall Balls, 30/20 lbs @ 10/9′ (L4), @ 9/8′ (L3), 20/14 lbs @ 10/9′ (L2), @ 9/8′ (L1), 16/10 lbs @ 10/9′ (45 Toes to Bar (L4), 40 Reps (L3), 35 Reps (L2), 30 Reps (L1), 45 Knee-Ups (25/20 EB Cals

*Time Cap: 30 min

*Divide Cals/Reps as Req’d

*Only one athlete at a time works

*Only 1 EB per Team

*Teams can do Partner WB’s

17 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION: It’s that time of the year again where we honor of fallen 31 Heroes on 07 Aug 2021. Just like Murph, we will start preparing for the event. So pick a partner, donate/register and start preparing to crush the WOD!

$31 to register/donate: https://give.classy.org/CFL

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ROMWOD

https://romwod.com/app/ (After Class)

Warm-up

5 min on EB

30 Squats

25 Sec Hanging Lat Stretch (ea)

20 Alternating Lunges

15 Banded Good Mornings

10 GHD Reverse Hypers

Movement Prep

5 min Working on Rowing Technique

Metcon

Metcon (Time)

Teams of 2 Complete for time of:

10K Row (L4), 9K Row (L3), 8K Row (L2), 7K Row (L1), 6K Row (Time Cap: 45 min

Metcon (Time)

Individuals Complete for time of:

8K Row (L4), 7K Row (L3), 6K Row (L2), 5K Row (L1), 4K Row (Time Cap: 45 min

16 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION: It’s that time of the year again where we honor of fallen 31 Heroes on 07 Aug 2021. Just like Murph, we will start preparing for the event. So pick a partner, donate/register and start preparing to crush the WOD!

$31 to register/donate: https://give.classy.org/CFL

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ROMWOD

https://romwod.com/app/ (After Class)

Warm-up

10 Minutes (Steady movement through the following):

1 Minute Row (start easy and build intensity each round)

7 single leg dumbbell RDLs (light/moderate) (each side)

7 single arm russian dumbbell swing (light/moderate) (each side)

7 single leg dumbbell presses (light/moderate) (each side)

7 spider man lunge stretch (each side)

7 bottom half burpees

Movement Prep

1 Set: (at workout pace)

4 Dumbbell Snatches (at workout weight)

4 Burpees Box Jump Over (at workout height)

Metcon

Metcon (Time)

2 Rounds for Time (indc. Rest):

30-20-10

Dumbbell Snatches 70/50 lbs (L4), 50/35 lbs(L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (Burpees Box Jump Over, 24/20″ (L3), 20/16″ (L2), Step-Ups, 24/20″ (L1), Step-Ups, 20/16″ (Target Time: 16-20 minutes

Time Cap: 25 minutes

15 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION: It’s that time of the year again where we honor of fallen 31 Heroes on 07 Aug 2021. Just like Murph, we will start preparing for the event. So pick a partner, donate/register and start preparing to crush the WOD!

$31 to register/donate: https://give.classy.org/CFL

View Public Whiteboard

ROMWOD

https://romwod.com/app/ (AFTER CLASS)

Warm-up

30 EB Cals

3 Sets of:

20 Sec Hanging Lat Stretch (EA)

15 PVC OHS

10 PVC Around the worlds

5 Alt Goblet Lunges

Need to start OHS Prep NLT 20 min into class

Movement Prep

OHS:

2×5 w/45 Bar

1×5 w/45 Bar w/5 sec pause at bottom

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

PP:

2×5 w/45 Bar

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

Strength

Overhead Squat (10 sets x 3 reps @85% 1RM OHS)

Push Press (5 sets x 3 reps @80% 1RM Push Press)