(210) 560-9961

W.O.D.

30 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

View Public Whiteboard

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 11:00

Strength: 11:00 – 28:00

Workout: 28:00 – 48:00

Accessory: 48:00 – 58:00

Cleanup: 58:00 – 60:00

Mobility: Homework

Warm-up

8 min AMRAP

30-sec Echo Bike

10 AbMat Sit Ups

5 Down dog/seal pose transitions

5 Goblet Squats

Strength

**Strength Prep**

Athletes will have approximately 25 minutes to warm-up (10-15 min) and find 10 RM Back Squat (10-15 min).

Once athletes finish the warm, they should be able to progress right into strength. Working up to a 10 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish a 10 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM. Try and finish the 10 rep inside the 10-minute mark.

Back Squat (Find 10 RM)

Metcon

**Workout Prep**

1 set

10 sec. Echo Bike (workout pace)

5 GHD’s

3 Toes to Bar

Metcon (Time)

3 Rounds for Time of:

15/12 Echo Bike Cals (L3), 13/10 Cals (L2), 11/8 Cals (L1), 9/6 Cals (20 GHD Sit-Up (L3), 15 Reps (L2), 20 V-Ups (L1), 15 Reps (15/12 Echo Bike Cals (L3), 13/10 Cals (L2), 11/8 Cals (L1), 9/6 Cals (20 Toes to Bar (L3), 15 Reps (L2), 20 Knee-Ups (L1), 15 Reps (* Time cap: 16 minutes

Accessory

3 sets

14 Barbell Front Rack Step Ups (7L/7R)

* This is for quality, not for load! Lightfoot touch on the way down.

29 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

View Public Whiteboard

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 11:00

Strength: 11:00 – 35:00

Workout: 35:00 – 55:00

Cooldown: 55:00 – 57:00

Cleanup: 57:00 – 60:00

Warm-up

3 sets or 6 minutes

20 Plate Toe Touches

5 Up Downs

10 PVC Pass Throughs

5 PVC Overhead Squats

– into –

3 sets (Empty Barbell)

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Push Press

3 Hang Squat Snatch

Strength

**Strength Prep**

Athletes will have approximately 24 minutes to warm-up and find 3 RM Hang Squat Snatch and Snatch Deadlift for 3 sets of 3 reps @ 90% of Squat Snatch weight.

Hang Squat Snatch (10 minutes to work up to a Heavy 3 RM)

*Beginners: Work on Hang Power Snatch

Snatch Deadlift (3 sets of 3 reps @ 90% of 1RM of Snatch)

*5 min to complete

Metcon

**Workout Prep**

1 set

1 Bar Muscle Up

2 Power Snatch

2 Burpee over Bar

2 Clean and Jerk

10 Double Unders

Metcon (AMRAP – Reps)

For Total Reps of:

AMRAP 2 Minutes

10 Bar Muscle Ups (L4), 20 Chest to Bar Pull-Ups (L3), 20 Pull-Ups (L2), 10 Pull-Ups (L1), 20 Ring Rows (Max Double Unders (L4/3/2), Singles (L1/10 Power Snatches, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 55/45 lbs or lighter (Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes

10 Bar Muscle Ups (L4), 20 Chest to Bar Pull-Ups (L3), 20 Pull-Ups (L2), 10 Pull-Ups (L1), 20 Ring Rows (Max Double Unders (L4/3/2), Singles (L1/Clean and Jerks, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 55/45 lbs or lighter (Max Burpee Over Bar

*Only count DU’s or Singles and Burpee Over Bar

27 Nov 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Metcon

Metcon (Time)

Teams of two complete for Time of:

100 (M)/85 (MF)/70 (F) Cal Row

200 Wallballs, 20/14 lbs (RX), 14/10 lbs (S)

300 Double Under (RX), Singles (S)

200 GHD Sit-Ups (RX), AbMat Sit-Ups (S)

100 KBS, 70/53 lbs (RX), 53/35 lbs (S)

*Break up in order, but only one athlete at a time works.

Then:

Overhead, accumulate 10,000 lbs (M), 8,500 lbs (MF), 7,000 lbs (F)

*Snatch, C&J, and or all presses

*Pick any weight you want, but once you pick a weight, you cannot change it.

*Only one bar per team and both athletes have to lift the same weight the whole time.

26 Nov 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Metcon

Metcon (Time)

Teams of 3 Complete for Time of:

EB Cals: 150 (M), 135 (MF), 120 (F)

*EMOM Complete the following until all EB Cals are completed:

**Min’s 0/1/2/3/4: 1+1 Rope Climbs (RX), 3+1 Rope Get-Ups (S)

**Min’s 5/6/7/8/9: 1+1 D-Ball Clean, 150/100 lbs (RX), 100/60 lbs (S)

**Min’s 10/11/12/13/14: 10+10 Double Unders (RX), Singles (S)

**Starting at min 15, repeat cycle

*Must start METCON w/Rope Climbs

*All Cals/Reps are as a Team (not each) and divided as required.

*Only one athlete at a time works

25 Nov 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

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.

24 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

View Public Whiteboard

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 1300

Workout: 14:00 – 38:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

7 min AMRAP

1 round of rowling (Try to hit 100m exactly on the rower)

(1 burpee penalty for any meters over the 100m mark – 5 max)

3 Box Step-ups (each side)

Metcon

**Workout Prep**

1 set

5/4 Calorie Row

2 Burpee Box Jump Overs

5/4 EB Cals

1 Burpee Box Jump Over

Metcon (Time)

For Time (Don’t Include Rest):

6 sets (1 Set Every 7 min)

Row: Sets 1, 3, and 5 (00 min/14th min/28th min)

EB: Sets 2, 4, and 6 (7th min/21st min/35th min)

21/16 Cals

6 Burpee Box Jump Overs, 24/20″ (RX), Step-Ups, 24/20″ (S)

15/12 Cals

6 Burpee Box Jump Overs, 24/20″ (RX), Step-Ups, 24/20″ (S)

9/7 Cals

*Time cap per set is 6 min

*Rest until the next set starts (7, 14, 21, 28, and 35 min marks)

*RX+ (L4): Clear the box for BBJO’s

23 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

View Public Whiteboard

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 1300

Workout: 14:00 – 38:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

8 min AMRAP

5 Floor Plates Press (25/10 lbs)

10 Heel to Toe Rocks

10 Alternating Plate Toe Taps (each side)

5 Down Dog/Seal Pose Transitions

Metcon

**Workout Prep**

1 set

10 Double Unders

5 C2GHRPU’s

Metcon (Time)

5 Rounds for Time of:

100 Double Unders (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 100 DU Attempts or 100 singles (30 Chest to Ground Hand Release Push-Ups (L3), 25 Reps (L2), 20 Reps (L1), 30 Assisted (– Rest 1:00 between rounds –

Time Cap: 17 min

22 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

View Public Whiteboard

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 14:00 – 35:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

8 min AMRAP

5 DB Deadlifts (each side – touch between feet)

4 DB Snatches (build in weight – build across)

5 Tempo Air Squats (3 seconds down/fast up)

4 Broad Jump

Metcon

**Workout Prep**

3 sets

5 Air Squats

2 Dumbbell Snatch (build up to workout weight)

Metcon (Time)

For Time:

75 Air Squats (L4), 65 Reps (L3), 55 Reps (L2), 45 Reps (L1), 35 Reps (25 Alternating Dumbbell Snatches, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (75 Air Squats (L4), 65 Reps (L3), 55 Reps (L2), 45 Reps (L1), 35 Reps (* Time cap: 12 minutes

19 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

View Public Whiteboard

Timeline

No Timeline

Warm-up

2 Rounds of:

30 Sec Around the World (Ea)

1 min machine of choice

30 Sec Hanging Lat Stretch (Ea)

5 T2B, Knee-Ups or AbMat Sit-ups

5 Strict Pull-Ups

5 Goblet Squats

Then:

10 min to work up to Squat Snatch Weight

Metcon

**Workout Prep**

1 set

30 Sec Row

2 Squat Snatches at working weight

Metcon (Time)

7 Rounds (each) for Time of:

300/250m Row

7 Squat Snatch, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (-Partner 1 complete full rounds before switching with Partner 2-

19 Nov 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 50:00

Cooldown: 50:00 – 55:00

Clean-Up: 55:00 – 60:00

Warm-up

10 min AMRAP

1 min machine of choice

5 Alt. V-ups (each side)

5 Knees to Elbows

3 Burpee into Seal Stretch

1 Pull-on Rope for height

Metcon

**Workout Prep**

1 set

10 Sec. Bike (Workout Pace)

5 Toes to Bar

4 Alt DB Snatches

– rest 30 seconds –

10 Sec. Bike (Workout Pace)

3 Strict Pull Ups

4 Alt DB Snatches

Metcon (Time)

For time (Don’t Include Rest):

30/24 EB Cals

60 Toes to bar (L4), 50 Reps (L3), 40 Reps (L2), 60 Knee-Ups (L1), 30 Knee-Ups (*perform 8 Alternating DB Snatches every 2 minutes, 70/50 lbs (L4), 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (**Start the workout with the Alt DB Snatches

-rest until 12:00-

30/24 EB Cals

50 Strict Pull-Ups (L4), 25 Reps (L3), 50 Pull-Ups (L2), 35 Pull-Ups (L1), 50 Jumping Pull-Ups (L1)

*perform 8 Alternating DB Snatches every 2 minutes, 70/50 lbs (L4), 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (**Start the workout with the Alt DB Snatches