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W.O.D.

11 Sep 2021

CrossFit Lackland – CROSSFIT

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Metcon

9/11 Memorial WOD (Time)

For Time:

2001 Meter Row

11 Box Jumps, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), 24/20″ Step Ups (L1/

9/11 Memorial WOD: Partner (Time)

For Time:

2001 Meter Row (Divide as Required)

Then Each Athlete Complete:

11 Box Jumps, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), 24/20″ Step Ups (L1/2001 Meter Sandbag Run, 45/25 lbs (Swap Out SB As Required….both run at the same time)

10 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (Short)

Warm-up

2 sets:

30/24 EB Cals

5-10 kettlebell swings OR dumbbell snatches (light)

5 V Ups, 10 Alternating V Ups, 5 Sit Ups

Movement Prep

1 Set (at workout pace):

4 Dumbbell Snatches (at workout weight)

4 GHD Sit Ups

Metcon

Metcon (Time)

For Time of:

40-30-20-10

Dumbbell Snatches, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/GHD Sit-ups (L4), -1/2 Reps (L3), T2B (L2), -1/2 Reps (L1), AbMat Sit-Ups (Target Time: sub 9 minutes

Time Cap: 15 minutes

09 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (After Class)

Warm-up

8 minutes moving steadily through:

200m Row

50 Single Unders

5 Power Clean and Jerks (empty bar)

25 plate hops

5 Power Snatches (empty bar)

Then:

Work up to Power Clean and Jerks, and Power Snatch weight

*10-15 minutes

Movement Prep

1 Set (at workout pace):

20 Double Unders

3 Power Clean and Jerks (at workout weight)

3 Power Snatches (at workout weight)

Metcon

Metcon (AMRAP – Reps)

For AMRAP (REPS):

4 Minute AMRAP of:

50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Singles (10 Power Clean and Jerks, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Singles (10 Power Snatches, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Singles (

08 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (Short)

Warm-up

3 Sets:

1:00 Row (moderate)

10 Hanging Scap Retractions, 6 kips, 2 strict pull ups

5-10 reps overhead squats (empty bar)

Then:

5-10 minutes working up to OHS Weight

Movement Prep

1 Set (at workout pace):

2 Overhead Squats (at workout weight 1)

2 Strict Pull Ups

2 Overhead Squats (at workout weight 2)

2 Toes to bar

Metcon

Metcon (Time)

2 Rounds For Time of:

10 Overhead Squats, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs or lighter (Target Time: sub 7 minutes (inc. Rest)

Time Cap: 10 minutes (inc. Rest)

*STICK TO TIME CAP….SCALE TO FINISH!

*Be sure to set up your weights so you can take off the weights quickly. You won’t have much time.

07 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (Short)

Warm-up

3 min EB

Then

3 Rounds of:

5 Inch Worms

5 Goblet Squats

5 Pull-Ups

*6 min Cap

Movement Prep

100 m Run

15 DU’s

10 Wall-Balls

Metcon

Metcon (Time)

5 RFT of:

400 m Run (RX), 200 m (S)

30 Double Unders (RX), 60 Singles (S)

20 Wall-Balls, 20/14 lbs (RX), @ 9/8′ (S), 14/10 lbs (L1), @ 9/8′ (Time Cap: 25 moin

06 Sep 2021

CrossFit Lackland – CROSSFIT

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Metcon (AMRAP – Rounds and Reps)

Teams of 3 Complete 35 min AMRAP of 11+1 Reps/Cals:

Complete Following Exercises adding 1 rep per Round. Divide Reps/Cals as Required

Echo Bike Cals

Handstand Push-Ups (RX), Wall-Walks or get up as high as possible (S)

Squat Cleans, 135/95 lbs (RX), 95/65 lbs (S)

T2B (RX), Knee-Ups (S)

D-Ball Clean Over Shoulder, 150/100 lbs (RX), 100/60 lbs (S)

*Prior to Time Cap, Team Must Complete 1000 Double Unders (RX), or 1200 Singles (S)

-Can complete anytime during the WOD, but once started you must complete all reps before moving on.

**Only 1 Athlete at a time can work out (DU’s and Exercises).

04 Sep 2021

CrossFit Lackland – CROSSFIT

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The Kabul 13: Partner Hero WOD (Time)

For Time of:

2021 M Row (Switch Out as Req’d)

Then:

13 Rounds Each of:

8 Burpee Box Overs, 48/40″ (RX), 40/30″ (S)

21 DB Shoulder to, 35/25 lbs (RX), 25/15 lbs (S) *Alternate Shoulders as Req’d

*Alternate Rounds: Partner will rest while the other goes

Then:

2021 m Row

*RX+=RX w/Vest

*RX=S w/Vest

Vest, 20/14 lbs

The Kabul 13: Individual Hero WOD (Time)

For Time of:

2021 M Row

Then:

13 Rounds of:

8 Burpee Box Overs, 48/40″ (RX), 40/30″ (S)

21 DB Shoulder to, 35/25 lbs (RX), 25/15 lbs (S) *Alternate Shoulders as Req’d

Then:

2021 m Row

*RX+=RX w/Vest

*RX=S w/Vest

Vest, 20/14 lbs

03 Sep 2021

CrossFit Lackland – CROSSFIT

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Warm-up

10 Minutes (steady movement through the following):

15/12 Calorie Echo Bike (easy to moderate)

25′ Alternating Lunges

15 Calf Raises

10 PVC Pass Throughs

Then:

5 minutes working on Double Unders

Movement Prep

15 Double Unders

100 m Run

Metcon

Metcon (Time)

For Time of:

20-40-60-80-100-80-60-40-20

Unbroken Double Unders (RX+), Double Unders (RX), 2xSingles (S)

100 m Run every time you stop/break

*If doing RX+, All reps must be unbroken, restart each set after each run if you break/stop/rest.

ROMWOD

https://romwod.com/app/ (After Class)

02 Sep 2021

CrossFit Lackland – CROSSFIT

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Warm-up

10 Minutes (steady movement through the following):

15/12 Calorie Echo Bike (easy to moderate)

5 inchworms

5 lateral box step ups (each side)

5-10 thrusters (empty bar)

Then:

Work up to Thruster working weight

Movement Prep

1 set (at workout pace):

2 Thrusters (at workout weight)

2 Wall Walks

Metcon

2021 CrossFit Games Event 4 (Time)

For Time of:

10-9-8-7-6-5-4-3-2-1

Wall Walks (L4/3/2), Decline Push-Ups (L1), C2GHRPU’s (Thrusters, 155/105 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/65 lbs (L1), 75/55 lbs or lighter (Target time: sub 17 minutes

Time Cap: 25 Minutes

ROMWOD

https://romwod.com/app/ (After Class)

01 Sep 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 Sets

25/20 EB Cals

8 hanging scap retractions

6 kip to swing

4 Hanging knee raises

Movement Prep

1 set (at workout pace):

6 Toes to Bar

Run 100m

Metcon

2021 CrossFit Games Event 10 (Time)

For Time of:

30 Toes to Bar (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 30 Knee-Ups or AbMat Sit-Ups (Run 1.5 Miles (L4), 1.25 Miles (L3), 1 Mile (L2), 1200 m (L1), 800 m (30 Toes to Bar (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 30 Knee-Ups or AbMat Sit-Ups (Run 1.5 Miles (L4), 1.25 Miles (L3), 1 Mile (L2), 1200 m (L1), 800 m (30 Toes to Bar (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 30 Knee-Ups or AbMat Sit-Ups (Target time: <25 minutes
Time Cap: 35 Minutes

ROMWOD

https://romwod.com/app/ (After Class)