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CFL #1094

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/quiet-storm-full-body (19 min)

Movement Prep

2 sets

500m Row

5 alt Worlds Greatest Stretch lunge stretch

20 Good Mornings, 45/35 lbs

10 Inchworm

10 single arm kettlebell deadlift (moderate weight) (each side)

Then:

1 Set: (at workout pace/weight)

5 Deadlifts

5 Bar Facing Burpees

Metcon

The Sixth Sense (Time)

For Total Time (not including rest time)

6 Sets (1 Set Every 2:00)

12 Deadlifts, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs or lighter (12 Bar Facing Burpees

-at 15:00-

Complete:

48 Deadlifts, same weight as above

48 Bar Facing Burpees

Athletes Notes

TARGET SCORE

Part 1

Target time each set: 40-50 seconds

Time cap each set: 1:20

Part 2

Target time: 3-4 minutes

Time cap: 5 minutes

STIMULUS and GOALS

The Stimulus is mid to hi intensity for this 2 part workout. We are working interval conditioning into a sprint-like workout for the finisher.

You should be aiming to complete deadlifts unbroken on each round and go straight into burpees (Part 1). Pacing should be just under a sprint like effort in the 80-90% range. Set your goal to get the same time for each round or get slightly faster across rounds.

With part 2, we want a 90%+ effort and really commit to pushing your threshold on this.

Gym/WK 7/Day 2

CrossFit Lackland – Gymnastics

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Metcon (No Measure)

Fri/Sat Oct 23/24 2020

Warm Up: 2min row

2rft:

10 Air Squats (3 sec down, 3 sec up)

5 Single leg russian DL

5 Wall Walks

10 Push ups

Pistol Work:

Start with stacked plates, focused on body position while reaching 1 foot to floor (repeat on other side.

Reduce height according to skill achieved.

Headstand Work:

Progressions

CFL #1093

CrossFit Lackland – CROSSFIT

**Sorry but this even has been cancelled.**

*Please don’t forget today, at 1030am, Melody and Steve from The Tactical Kitchen (www.thetacticalkitchen.com) will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!

Date: 24 Oct 2020
Time: 1030 am

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ROMWOD

https://app.romwod.com/routine/small-things-add-up (20 min)

Movement Prep

1 Set: (at workout pace) (With Teammate)

5 DB Hang Clean and jerk (each) (at workout weight)

*Partner Dead Hangs

5 Box Jump Overs (each) (at workout weight)

*Partner holds handstand

10ft Single Arm OVH Lunge Walk Left Arm (at workout weight)

10ft Single Arm OVH Lunge Walk Right Arm (at workout weight)

Metcon

Darkseid (Time)

Teams of 2 complete for Time:

150 Dumbbell hang Clean and Jerks, 50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (* Partner Hangs from pull up bar (swap when you come off of bar)

150 Box Jump Overs, 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ (* Partner Holds Handstand (L4/3/2), Holds 2xDB Overhead Press, same weight as C&J, but w/2xDB’s (swap when DB’s come down to shoulders)

Each completes 300ft Single Arm Overhead Lunge Walk , 50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (Target Time: sub 20 minutes

Time Cap: 30 minutes

STIMULUS

This is our longer metcon for the week and we are pairing up because suffering together is better!

We are testing our ability to hold static positions and manage fatigue before switching to get work done at a faster rate.

WORKOUT STRATEGY & FLOW

Dumbbells hang clean and jerk: this should be a light/moderate weight you can hit 30+ reps unbroken when fresh. Catch the jerk in the dip position and get efficient with your “pop” of the hips to drive the dumbbell overhead.

Box Jump Overs: you do not have to clear the box. Move quickly on these aiming to hit a large amount of reps in 45-60 seconds before switching.

Overhead walking lunge: use a light/moderate weight here as well, that you can hit unbroken 50’ sections to start

Pull up hang/handstand hold: YOu should be able to hold both of these for at least a minute to start. Under fatigue we want you to be able to hold at least 30 seconds at a time, before switching. Focus on active shoulders for both movements.

Gym/WK 7/Day 1

CrossFit Lackland – Gymnastics

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Metcon (No Measure)

Fri/Sat Oct 23/24 2020

Warm Up: 2min row

2rft:

10 Air Squats (3 sec down, 3 sec up)

5 Single leg russian DL

5 Wall Walks

10 Push ups

Pistol Work:

Start with stacked plates, focused on body position while reaching 1 foot to floor (repeat on other side.

Reduce height according to skill achieved.

Headstand Work:

Progressions

CFL #1092

CrossFit Lackland – CROSSFIT

**Sorry but this even has been cancelled.**

*Please don’t forget tomorrow, Saturday, 24 Oct 2020 at 1030am, Melody and Steve from The Tactical Kitchen (www.thetacticalkitchen.com) will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!

Date: 24 Oct 2020
Time: 1030 am

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Movement Prep

Run 15:00 (easy/moderate)

-Rest 3:00-then Start METCON

Metcon

Livewire (Time)

Run “Anaerobic Capacity” Workout for time of:

2x (400m at fast pace, 45sec rest),

2x (200m at fast pace, 200m recovery jog),

2x (200m sprint, 100m walk)

2x (200m at fast pace, 200m recovery jog),

2x (400m at fast pace, 45sec rest)

*Complete ea set of two then move on to the next distance

*No additional rest b/t reps or sets

STIMULUS

This workout has fast to sprint pacing to work our anaerobic system and improve our overall VO2 max.

CFL #1091

CrossFit Lackland – CROSSFIT

*Please don’t forget this Saturday, 24 Oct 2020 at 1030am, Melody and Steve from The Tactical Kitchen (www.thetacticalkitchen.com) will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!

Date: 24 Oct 2020
Time: 1030 am

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ROMWOD

https://app.romwod.com/routine/look-up (23 min)

Skill Work

5 min working on Rope Climbs

Movement Prep

2 Rounds of:

10/7 Cals on AAB

1 Rope Climb

50′ DBall Carry

*Start WOD NLT :35 min into class

Metcon

Metcon (Time)

For Time of:

400m Run (L3/2/1), 200 m Run (150m Sled Push, 135/105 lbs (L3), 90/70 lbs (L2), 45/35 lbs (L1), 25/00 lbs (25 Rope Climbs (L3), 20 (L2), 15 (L1), 10 reps or 50 Rope Get-Ups (Target Time: sub 15 minutes

Time Cap: 25 minutes

STIMULUS

This workout will target our midline, cardiovascular system and grip!

WORKOUT STRATEGY & FLOW

Run: Hold a steady 80-85% effort on the run.

Sled Push: Use a moderate/heavy weight you can consistently walk 50′ at without having to stop

Rope Climbs: Keep a steady pace 3 to 4 reps per minute. Get the jump and high feet on pulls to save your shoulders

CFL #1090

CrossFit Lackland – CROSSFIT

*Please don’t forget this Saturday, 24 Oct 2020 at 1030am, Melody and Steve from The Tactical Kitchen (www.thetacticalkitchen.com) will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!

Date: 24 Oct 2020
Time: 1030 am

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ROMWOD

https://app.romwod.com/routine/the-key (22 min)

Skill Work

5 min:

Go over each movement and complete 5 reps of each at working weight.

Must Start WOD NLT :35 min into class

Metcon

Doomsday (Time)

5 Sets for Time (1 Set Every 5 minutes):

15 Chest to bar pull ups (L4), Pull-Ups (L3), 12 PU’s (L2), 9 PU’s (L1), 9 Ass’d Pull-UPs….pick a band you have to break up in 2-3 sets..not 1 or 4! (15/12 Calorie Assault Bike

15 Wall Balls, 30/20 lbs @ 10/9′ (L4), @ 9/8′ (L3), 20/14 @ 10/9′ (L2), @ 9/8′ (L1), 14/10 lbs @ 9/8′ (15 Burpees to bar (L4/3), 12 (L2), 9 (L1), 6 (Target Time each set: 3 minutes

Time Cap each set: 4 minutes

STIMULUS

These set intervals should be at a blistering pace as the rep count is relatively low for each movement and there is enough built in rest

Look to hold bigger unbroken sets and transition quickly from movement to movement.

WORKOUT STRATEGY & FLOW

Chest to bar pull ups: these should be smooth and unbroken most, if not all rounds. Work on an efficient butterfly and let your chest brush the bar as you fall through each rep.

Assault bike: Let’s get moving on this and hammer down for a fast set of calories! Try to finish them in under 45 seconds

Wall Balls: The heavy wall ball is tough, but the rep count is low enough that we should stay unbroken throughout! Use big hips out of the squat to minimize the push needed for our arms.

Burpees to bar: This is all about staying moving and not stopping. You can always do 1 more burpee before you need to rest! Try to use a bar about 6″ outside of your max standing reach.

CFL #1089

CrossFit Lackland – CROSSFIT

*Please don’t forget this Saturday, 24 Oct 2020 at 1030am, Melody and Steve from The Tactical Kitchen (www.thetacticalkitchen.com) will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!

Date: 24 Oct 2020
Time: 1030 am

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ROMWOD

https://app.romwod.com/routine/open-prep-2017-day-27-toes-to-bar (12 min)

Skill Work

2 Rounds (8 min cap)

250m Row

10 hanging scap retraction

5 kip to swing

5 Deadlift Bows (empty bar)

5 Deadlifts Just Below Knee (empty bar)

5 Deadlifts (empty bar)

25 Double Unders or Penguin Taps (https://www.youtube.com/watch?v=AQANZzMOdDo)

Movement Prep

1 Set: (at workout pace @ scaled version if req’d)

25 Double Unders, S-S-DU, or Penguin Taps

5 Toes to bar, Knee-Ups, or Ab Mat Sit-Ups

5 Deadlifts (at workout weight)

Metcon

Kryptonite (Time)

For Time:

200 Double Unders (L4), 175 (L3), 150 (L2), 100 (L1), 100 Single-Single-Double or 100 Penguin Taps

50 Toes to bar (L4), 40 (L3), 30 (L2), 50 Knee-Ups (L1), 50 AbMat Sit-Ups

50 Deadlifts, 225/155 lbs (L4), 205/135 (L3), 185/115 (L2), 165/95 lbs (L1), 25 reps @ 135/75 lbs or lighter (50 Toes to bar (L4), 40 (L3), 30 (L2), 50 Knee-Ups (L1), 50 AbMat Sit-Ups

200 Double Unders (L4), 175 (L3), 150 (L2), 100 (L1), 100 Single-Single-Double or 100 Penguin Taps

*No Singles Unders

*Don’t tear on T2B….go to AbMat SU’s if req’d

Athletes Notes:

TARGET SCORE

Target Time each set: 7-8 minutes

Time Cap each set: 11 minutes

STIMULUS

This 3 piece chipper will test our grip endurance and pulling capacity! Focus on breathing throughout each movement and breaking before reaching failure.

WORKOUT STRATEGY & FLOW

Double Unders: If you feel great with these, you can go for unbroken. Otherwise, we’d recommend 2-3 sets with quick breaks. Focus on your grip being loose, only tight enough to prevent the handle coming out of your hand.

Toes to bar: Break these up into sets that you can stay disciplined with on the clock, managing rest during your breaks. Remember the Deadlifts and the next workout will build on grip fatigue. So wait until workout 2, before you get aggressive with bigger sets.

Deadlifts: This should be under 50% 1RM max. We recommend using sets of 10-15 to start and using a CONTROLLED bounce to help with grip. Ensure your midline stays tight and you don’t lose tension.

CFL #1088

CrossFit Lackland – CROSSFIT

*Please don’t forget this Saturday, 24 Oct 2020 at 1030am, Melody and Steve from The Tactical Kitchen (www.thetacticalkitchen.com) will be coming out to provide a nutrition class for all those that would like to attend. Even if you are not doing the Nutrition Challenge, we highly recommend you go….even if you have gone before. The information is invaluable….and free!

Date: 24 Oct 2020
Time: 1030 am

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ROMWOD

https://app.romwod.com/routine/open-prep-2017-day-30-power-cleans (9 min)

Skill Work

1 Round of:

1:30 AAB bike (0:45 easy/0:30 moderate/0:15 fast)

12 hang power clean (empty bar)

8 front squats (empty bar)

12 Floor Plate Press, 45/25 lbs

2 tempo push ups (3 second descent/no pause/3 second ascent/no pause)

Movement Prep

1 Set: (at workout pace)

6 Hang Power Cleans (at workout weight)

6 Push Ups

4 Front Squats (at workout weight)

4 Strict Handstand Push Ups or the scaled version

Metcon

Superman (AMRAP – Reps)

AMRAP 12 Minutes (Reps)

18 Hang Power Cleans, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1/18 Chest to AbMat push-ups (L4/3/2/1), Knees on ground Chest to AbMat push-ups (12 Front Squats, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1/6 Strict Handstand Push Ups (L4), HSPU’s (L3), Alt Shoulder Touches (L2), 3 Wall-Walks (L1), Seated DB Press, 35/25 lbs (Target Rounds set 1: 9+

Target Rounds set 2: 7+

STIMULUS

We are looking for high rep counts in these 2 couplets and want to push our ability to stay moving with a paired light barbell and bodyweight pushing movement.

WORKOUT STRATEGY & FLOW

Hang Cleans: This should be a light weight you can keep unbroken for at least 3 rounds. You can muscle clean if you feel confident that will last for the entire workout. Use hook grip from the start to prolong your grip endurance.

Push Ups: Start out with smart sets so you will avoid hitting a wall earlier in the workout. Fast 3s are better than going 18 unbroken then blowing up in round 4-5.

Front Squats: This should be a very light weight you can easily keep unbroken throughout the 8 minutes. Shoulder fatigue will play more here than anything else so keep a solid front rack and elbows high!

Strict handstand push ups: The shoulder fatigue will have set in by now, which is why the rep count is lower. We’d like unbroken or no more than 2 sets. Focus on a good tripod position and pressing through the ground in your mid palm!

Gymnastics/Wk 6/Day 2

CrossFit Lackland – Gymnastics

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Metcon (No Measure)

Warm up: 2 min Row

2 rft:

10 Ring Rows

10 PVC Complex

10 Push Ups

:30 Hollow Hold

Skill Work: Ring Work

– Support Hold

– Dips

– Tuck/Pike Hold

– Ball Up