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W.O.D.

CFL #463

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

Pull-Up/Muscle-Up Skill Work: 15 min

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling Options

L3:

Bar Muscle Up’s

70/53 lbs

L2:

4 Pull-Ups/4 Ring Dips

53/35 lbs

L1:

4 Assisted PU’s/4 Assisted RD’s

35/25 lbs

>L1:

4 Ring Rows/4 Box Dips

35/25 lbs

Competition Training

Warm-up (No Measure)

Please see a coach

CFL #461

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

ROMWOD

Warm-up (No Measure)

ROMWOD: Always Better

https://app.romwod.com/workout/always-better

Continue to strive for improvement with today’s ROMWOD for your hamstrings, groin, shoulders, upper back, lower back, ankles, calves, and achilles.

*23 min

In This Workout:

Puppy Dog

Low Dragon

Seated Forward Fold

Seated Straddle

Standing Straddle

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Specific Warm-Up

Warm-Up: Oly – Snatch (No Measure)

2 min on AAB

Then:

20 Shoulder Circles (Front and Revers)

50′ Alt Knee Hugs

50′ Alt Quad Pulls

50′ Lateral Lunges

50′ High Knees

50′ Lateral High Knees

50′ Seconds of Butt Kicks

50′ Broad Jumps

50′ Skipping and Bounding

*Have Athletes Line Up In Rows and Follow Ea Other

*Then Burgener WU or Additional Snatch WU w/Bar or PVC

*10 Min Cap for the WU

Olympic Lifting

Squat Snatch (3×1@40%, 2×1@50%, 1×1@60%, 70, 75, 80, 85, 90%, HS)

Snatch (1 set of 1 rep)

40%x3, 50%x2, 60%x1, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, heavy single

Competition Training

Warm-up (No Measure)

See Coach for Comp Training WOD’s

CFL #461 SATURDAY TEAM WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Clean and Jerk (10 min to find 1 RM (Teams of 3))

Metcon

Metcon (Time)

For Time of:

28-24-20-16-12-8-4

Wallballs, 20/14 lbs

GHD’s (L4/3), Ab Mat Sit-Ups (L2 and below)

Burpee Box Jump Over, 24/20″
*Rest until everyone is done, then rest 2 min and start METCON 2

Metcon (AMRAP – Reps)

Teams of 3

10 minute AMRAP

1-2-3-4-5-6……

legless rope climb (L4), Rope Climbs (L3/2), Rope Get-Ups (L1/2-4-6-8-10….

Dumbbell squat snatch, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), Power DB Snatch, 30/15 lbs (*Rope Get ups are 3 to 1 if on team doing RC’s

CFL #460

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

Rowing Skill Work: 10 min

Metcon

Metcon (Time)

5 RFT of:

Row 500 meters

15 bench press, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

CFL #459

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

ROMWOD

Warm-up (No Measure)

ROMWOD: Sure-Fire

https://app.romwod.com/workout/sure-fire

Today we have a sure fire routine for your shoulders, groin, upper back, spine, ankles, achilles, calves, hips, and IT band.

*20 min

In This Workout:

Twisted Cross

Puppy Dog

Low Dragon

Standing Straddle

Pigeon

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Specific Warm-Up

Warm-up (No Measure)

Warm-Up:

1x200m Jog

4x200m Run

200m Sprint

4×100 m Run

Metcon

Metcon (Time)

6 RFT of:

200m Run

-Rest :30-

4×100 All Out Sprint

Rest 1 min after each set

Rest 2 min after each round

*Total: 3200 m

Then

800 m easy jog (Doesn’t count towards time)

CFL #458

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

Hang Power Clean Skill Work: 10 min

Metcon

Metcon (Time)

5 RFT of

12 Hang Power Cleans, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (30ft Front Rack Lunge Walk, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (*Pick a weight you can do at least one round unbroken

Time Goal: Sub 18:00

Time Cap: 24:00

CFL #457

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Rope Climb Skill Work

10 min to work on Rope Climbs

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
All Ladies use 35 lbs

L1:

30 Assisted Pull-ups

30 Ring Rows

Target Times:

L4: Sub 6:30;

L3 6:30-8:00;

L2 8:00-11:00;

L1 11:00-15:00

20:00

CFL #456

CrossFit Lackland – CROSSFIT

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Metcon

Labor Day WOD (Time)

TEAMS of 3 Complete for time of:

WOD1: (Divide as req’d)

21-15-9 Reps of:

AAB Cals

Muscle-Ups (L4), BMU’s (L3), C2BPUs (L2), PU’s (L1), Ring Rows (*L2/L1: Assist Partner if Required

WOD2 (Divide as req’d)

3 RDS of:

100 m Run Relay, 30/20 lb WB Overhead

15 STRICT HSPU’s (L4), HSPU’S (L3), WALL WALKS (L2), 10 WW’s (L1), 15 Push-UP’s Ea (50 WB’s, 30/20 lbs 10/9′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 10/9′ (L2), 20/14 lbs @9/8′ (L1/30-20-10 reps for time of:

Ground to Overhead, 95/65 lbs (L4/3/2), 75/55 lbs (L1/T2B (L4/3/2), Knee-Ups (L1/Cals on the C2

*All must compete each exercise before moving to the next

CFL #455 OPEN GYM

CrossFit Lackland – OPEN GYM

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

Open Gym

Front Squat (3, 2, 1, 1, 1, 1, 1)

*Work up to 1 rm

When did we run last?

CrossFit Fireground – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAPx35

One person will always be running

50 Manmakers 45/35

100 II Unders

50 T2B

100 Push Ups

50 KB 1.5/1

100 Air Squats

50 Ring Dips

100 Sit-Ups

Every 5 min the team will need to stop and do 10 burpees.
Your score will be total rounds and reps and total distance.

Metcon (Distance)

Teams of 3

Run distance