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W.O.D.

CFL #547

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

This is a scheduled strength deload week. The volume will be a little lighter overall to give your body a little bit of a break before the last 2 weeks of this cycle.

Front Squat (10 reps at 40/50/50% off of 90% of your 1 RM)

All weight is off of 90% or your 1 RM:

10@40% (0:00)

10@50% (2:00)

10@60% (4:00) *Post weight/reps

Metcon

Metcon (Time)

For time of:

5 rounds of:

21 Push Press, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (21 GHD Sit Ups (L4), 15 Reps (L3), T2B (L2), Knee-Ups (L1), Ab-Mat Sit-Ups (21 Cal Row

21 Burpees

*40 min cap

*1 time for all to include rest time

01 Dec 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
*Squat for both….

*Teams of 3 Have 30 min’s

Metcon

Metcon (Time)

Teams of 3

10 Rounds for Time of:

100 m Atlas Stone/DBall Carry, 115/95 lbs (L4), 100/60 lbs (L3), 60/45 lbs (L2/L1/Row for Meters

AAB for Cals

*Swap out after every Carry

CFL #545

CrossFit Lackland – CROSSFIT

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ROMWOD

AHEAD OF THE PACK

Stay ahead of the pack by taking care of what needs attention before it becomes a problem. Today’s ROMWOD will focus on your upper and lower back, spine, shoulders, IT band, glutes, and hips.

https://app.romwod.com/workout/ahead-of-the-pack

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

In This Workout:

Puppy Dog

Seal / Sphinx

Saddle

Seated Cross Shin

Metcon

Metcon (Time)

3 rounds for time:

15 Clean and Jerk, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (30 Toes to Bar (L4/L3), 20 reps (L2), 15 reps (L1), Knee-Ups (

CFL #544

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Back Squat (Max Reps @95% + 10 lbs off of 90% of 1 RM)

ADD 10 lbs to all percentages

10@45% (0:00)

10@55% (2:00)

10@65% (5:00)

3@75% (8:00)

3@85% (11:00)

Max Reps@95% (14:00)

3@85% (16:00)

3@75% (18:00)

* As many good reps as possible at that 95%

Metcon

Metcon (Time)

3 rounds for time:

800m run

50 Push Up

5 Rope Climb (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 10 Rope Get-Ups (

CFL #543

CrossFit Lackland – CROSSFIT

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ROMWOD

NO DAYS OFF

Since there are no days off, today is a great time to work on your hips, hamstrings, glutes, quads, and IT band.

https://app.romwod.com/workout/no-days-off

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

In This Workout:

Lizard

Twisted Lizard

Half Saddle

Seated Cross Shin

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

30 double under (L4/3/2), Attempts (L1), 60 Singles (15 power snatch, 75/55 lbs

Metcon (Time)

For time:

42-30-18

Cal Row

21-15-9

Thruster, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

CFL #542

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (Max Reps @95% + 5 lbs off of 90% of 1 RM)

ADD 10 lbs to all percentages

10@45% (0:00)

10@55% (2:00)

10@65% (5:00)

3@75% (8:00)

3@85% (11:00)

Max Reps@95% (14:00)

3@85% (16:00)

3@75% (18:00)

* As many good reps as possible at that 95%

Metcon

Metcon (Time)

3 rounds for time:

30 GHD Sit-Up (L4), 25 Reps (L3), 20 Reps (L2), T2B (L1), Knee-Ups (30 box jump over, 24″ (L4), 20″ (L3/L2), Step Ups, 20″ (L1/30 bench press 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

CFL #541

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

DB Complex (5 Sets of 1 Complex at Heavy as possible)

1 Dumbbell Power Snatch

2 Dumbbell Squat Snatch

3 OHS

*Complex for Each Arm = 1 Set
*20 min to complete

**10 min to work up to working weight (Use same weight for all 5 sets)

Metcon

Metcon (Time)

For time:

30 cal row

30 deadlift, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (30 hang power clean, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (30 cal assault bike

30 front squat, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (30 shoulder to overhead, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (30 cal row

*30 min cap

CFL #540

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Front Squat (Max Reps @95% + 5 lbs off of 90% of 1 RM)

ADD 10 lbs to all percentages

10@45% (0:00)

10@55% (2:00)

10@65% (5:00)

3@75% (8:00)

3@85% (11:00)

Max Reps@95% (14:00)

3@85% (16:00)

3@75% (18:00)

* As many good reps as possible at that 95%

Metcon

Metcon (Time)

For Time of:

100 Chest to bar pull-up (L4), PU’s (L3), 75 PU’s (L2), Assisted PU’s (L1), Ring Rows (100 HSPU (L4), 75 HSPU’s (L3), 50 HSPU’s (L2), 50 Wall Walks (L1), 50 Seated DB Press, 35/25 lbs (100 GHD (L4), 75 GHD’s (L3), 100 T2B (L2), 75 T2B (L1), 100 AbMat Sit-Ups (100 Pistols (L4), 75 Pistols (L3), Assisted Pistols (L2), 200 Squats (L1), 100 Squats (