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W.O.D.

CFL #595

CrossFit Lackland – CROSSFIT

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Metcon (Time)

Teams of 3 for Time of:

3 Rounds of

14/12 Cal Row

7 Bar Facing Burpees

7 Power Snatch, 185/125 lbs (L4), 155/95 lbs (L3), 115/75 lbs (L2), 95/65 lbs (L1), 65/45 lbs (*10 min Cap

*Rest 2 min then start Next WOD, which starts at 12 minutes (continuous running clock)

Metcon (AMRAP – Rounds and Reps)

Teams of 3 Complete 15 Min AMRAP of:

12/10 Cal Assault Bike

6 Deficit HSPU, 4.5″/3.5 ” (L4), Strict HSPU’s (L3), HSPU’s (L2), WallWalks (L1), WallWall Attempts or Seated DB Shoulder Press, 35/25 lbs (

Metcon (Time)

Teams of 3 for Time of:

Lift 15,000/10,500 lbs

*Each athlete can pick own lift/weight, but only one bar per team.

*Use any lift, except Deadlift

*Rotate as required

*13 min cap

*Rest 10 min (Start last Metcon at 40:00)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Coaches choice, 5-10 min

Metcon

League of Their Own ’19 – WOD 1 Rundown (Time)

Teams of 3 For Time of:

8 min Cap

Athlete 1:

30 yd WB Shuttle Run with, 30/20 lb (L4), 20/14 lb (L3/2/1), 14/10 lbs (20 WB Shots, 30/20 lb @ 10′ (L4), 20/14 lb @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs(L1), 14/10 lbs @ 9/8′ (20 T2B (L4/3/2), Knee-Ups (L1), AbMat Sit-Ups (30 yd WB Shuttle Run with, 30/20 lb (L4), 20/14 lb (L3/2/1), 14/10 lbs (30 yd WB Shuttle Run with, 30/20 lb (L4), 20/14 lb (L3/2/1), 14/10 lbs (20 WB Shots, 30/20 lb @ 10′ (L4), 20/14 lb @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs(L1), 14/10 lbs @ 9/8′ (20 Pull-Ups (L4/3/2), Assisted Pull-Ups (L1), Ring Rows (30 yd WB Shuttle Run with, 30/20 lb (L4), 20/14 lb (L3/2/1), 14/10 lbs (30 yd WB Shuttle Run with, 30/20 lb (L4), 20/14 lb (L3/2/1), 14/10 lbs (20 WB Shots, 30/20 lb @ 10′ (L4), 20/14 lb @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs(L1), 14/10 lbs @ 9/8′ (20 Chest to Bar Pull-Ups (L4) Pull-Ups (L3/2), Assisted Pull-Ups (L1), Ring Rows (30 yd WB Shuttle Run with, 30/20 lb (L4), 20/14 lb (L3/2/1), 14/10 lbs (

League of Their Own ’19 – WOD 2 – Hit For the Cycle (Weight)

12:00 cap

4:00 to Establish a 3 Rep Max Shoulder-to-Overhead

4:00 to Establish a 2 Rep Max Front Squat

4:00 to Establish a 1 Rep Max Deadlift

*Ladies Weights: 2×45 lb’s, 25 lb, 15 lb, 10 lb, 5 lb, and 2.5 lb

*Bars start unloaded and must have clips on bars before lifting

League of Their Own ’19 – WOD 4 – Relief Lifter (Time)

10:00 Cap

3 RFT of:

10 Bar Facing Synchronized Burpees

30 Clean and Jerks, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (

CFL #594

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches choice, 5-10 min

Metcon

Metcon (Time)

4 Rounds for Time of:

40/32 cal row

20 Burpee box get over 48″

40 toes to bar (L4), 30 (L3), 20 (L2), 40 Knee-Ups (L1), AbMat Sit-Ups (10 reps per arm, Single arm Dumbbell shoulder to over head, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1)

Rest 3:00 b/t rounds

CFL #593

CrossFit Lackland – CROSSFIT

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Skill Work

Beginners: Double Unders and Power Cleans (They will do the second WOD)

Warm-up

3 rounds:

2:00 assault bike

20 ring rows

1:00 HS hold

Metcon

Metcon (Time)

8-7-6 Reps for Time of:

Legless Rope Climbs (L4), Rope Climbs (L3), -2 Reps per set (L2), -3 Reps per set (L1), x2 Rope Get-Ups (*100’ HS walk b/t sets (L4), 50′ (L3), 25′ (L2), 200′ Bear Crawl (L1), 100′ (

Metcon (Time)

For Time of:

800m run (L4/3/2/1), 400 m (150 Double Unders (L4), 100 (L3), 75 (L2), Attempts (L1), 150 Singles (25 Power Cleans, 185/125 lbs (L4), 155/105 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (150 Double Unders (L4), 100 (L3), 75 (L2), Attempts (L1), 150 Singles (800m run (L4/3/2/1), 400 m (

Additional Work (On Your Own After Class)

Metcon (No Measure)

Accessory work: (No Measure)

3 rounds:

1:00 plank hold + 20 weighted Russian twists

20 GHD Back ext

20 Turkish Get-Ups

10 Plate OH tricep ext

CFL #592

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches choice, 10 min max

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
50 min to complete

*Power or Squat…. Just make a note of what you did

Snatch (Find 1 RM (Squat or Power))

Clean and Jerk (Find 1 RM)

CFL #591

CrossFit Lackland – CROSSFIT

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Skill Work

*Beginners: Work on Clean and Jerks for 20 min

Warm-up

Coaches Choice 5-10 min

Metcon

Metcon (AMRAP – Reps)

4 rounds (For Reps)

3:00 AMRAP

20/15 cal assault bike

20 GHD Sit Up (L4), 15 Reps (L3), 20 AbMat Sit-Ups (L2/1/Max Reps Strict HSPU (L4), HSPU’s (L3), Wallwalks (L2), Seated DB Press, 35/25 lbs (L1), Hand Release Push Ups (

Metcon (Time)

For Time of:

90 Wallballs, 30/20 lbs (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 60 Reps, 14/10 lbs @ 8′ (60 T2B (L4), 50 Reps (L3), 40 Reps (L2), 60 Knee-Ups (L1), 50 Knee-Ups or AbMat Sit-Ups (30 Clean and Jerks, 165/115 lbs (L4), 135/95 lbs (L3), 105/75 lbs (L2), 95/65 lbs (L1), 75/45 lbs (

Additional Work (On Your Own After Class)

Squat Snatch (4 sets of 1@77.5%, 80%, 82.5% off of 1 RM)

*Post Weight Used for 82.5%

Deadlift (6 sets of 6 reps @ 70%+5 lbs off of 1 RM)

Shoulder Press (6 sets of 6 reps @ 70%+5 lbs off of 1 RM)

CFL #590

CrossFit Lackland – CROSSFIT

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Skill Work

*Beginners: 10 min to work on Power Snatches

Warm-up

3 rounds:

2:00 Row

10 inch worms

5 strict pull ups

15 PVC Pass throughs

Metcon

Metcon (Time)

For time of:

40/30 Cal Row

20/15 Ring Muscle Up (L4), Bar MU’s (L3), Pull-Ups/Dips (L2), Assisted PU/DIPs (L1), Ring Rows/Box Dips (40/30 Cal Row

20/15 Bar Muscle Up (L4), Pull-Ups/Dips (L3/2), Assisted PU/DIPs (L1), Ring Rows/Box Dips (40/30 Cal Row

*1 to 1 for PU’s/Dips

*20 min Cap

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

15 Burpee Box Jump over 24/20″ (L3/2), 20/16″ (L1), 20/16″ Step Ups (90 double unders (L3/2), Attempts (L1), 90 Singles (15 power snatch 95/65 (L3), 85/55 lbs (L2), 75/45 lbs (L1), HPS 65/35 lbs (3 Rope Climb (L3), 2 Reps (L2), 1 Rep (L1), 6 Rope Get-Ups (

CFL #589

CrossFit Lackland – CROSSFIT

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Skill Work

*Beginners: Squat and DB Cleans 15 to 20 min (3:30/6:30 pm classes)

Warm-up

Coaches Choice

Metcon

Metcon (Time)

3 RFT of:

25/20 cal assault bike

75 Air Squat (L4), 50 (L3), 25 (L2), 15 (L1), 10 (20 Front Rack lunges, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), BTW (Rest 3:00 b/t sets

*30 min cap

Metcon (Time)

9-12-15 Reps for Time,

PHSPU (L4), 4.5″/3.5″ Def HSPU (L3), HSPU (L2), 1/3 WallWalks (L1), DB Press, 35/25 lbs (DBall Cleans, 100/60 lbs

Additional Work (On Your Own After Class)

Front Squat (6 sets of 6 reps @70% of your 1RM plus 5#)

Metcon (Weight)

8 sets of 3 Power cleans + 1 Jerk.

Working sets. Ascending.

Does not have to be TnG.

*Post max weight lifted

CFL #587

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

4 RFT of:

500m Row

5 Rope Climbs (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 5 Rope Get-Ups (5 Man Makers, 45/35 lbs (L4), 35/25 lbs (L3), 25/15 lbs (L2), 15/5 lbs (L1)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of Two Complete for Time of:

120/90 Cals on the AAB

120 GHD Sit-Ups (L4), 90 (L3), AbMat Sit-Ups (L2/1/100/75 Cals on the AAB

100 HSPU’s (L4), 80 (L3), 60 (L2), 50 WallWalks (L1), DB Presses, 35/25 lbs (80/60 Cals on the AAB

80 T2B (L4), 60 (L3), 40 (L2), Knees to Elbow (L1), Knee-Ups (60/45 Cals on the AAB

60 WallBalls, 30/20 lbs (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9′ (40/30 Cals on the AAB

40 Bar Muscle-Ups (L4), 30 (L3), Pull-Ups/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (