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W.O.D.

14 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION: It’s that time of the year again where we honor of fallen 31 Heroes on 07 Aug 2021. Just like Murph, we will start preparing for the event. So pick a partner, donate/register and start preparing to crush the WOD!

$31 to register/donate: https://give.classy.org/CFL

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ROMWOD

https://romwod.com/app/

Warm-up

3 sets

100m Jog

7 Ring Rows

7 inchworms

10 hanging scap retractions

10 Air Squats

Movement Prep

1 set (at workout pace)

2 Thrusters

1 Rope Climb

4 Box Jumps

50m SB Run

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

4 Thrusters, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (2 Legless Rope Climbs (L4), 2 Rope Climbs (L3), 1 Rope Climb (L2), 1 Rope Climb Attempt, 8’+ (L1), 6 Rope Get-Ups (6 Box Jumps, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1), Step-Ups, 24/20″ (100m Sandbag Run, 45/25 lbs

12 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION:
GYM IS CLOSED DUE TO THE CROSSFIT LEVEL 1 SEMINAR

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Metcon

10k Run (Time)

Max Effort 10k Run
*THOSE WHO COMPLETE THIS RECIEVE A FREE KILL CLIFF OR DRINK OF THEIR CHOICE ON MONDAY!

11 June 20214

CrossFit Lackland – CROSSFIT

ATTENTION:
WE ARE CLOSED SATURDAY DUE TO THE CROSSFIT LEVEL 1 SEMINAR

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ROMWOD

https://romwod.com/app/

Warm-up

200 m Jog

Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

Metcon (Distance)

30 Min AMRAP of:

100 m Run

Rest 1:1

200 m Run

Rest 1:1

400 m Run

Rest 1:1

10 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION:
WE ARE CLOSED THIS SATURDAY DUE TO THE CROSSFIT LEVEL 1 SEMINAR.

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ROMWOD

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

Warm-up

10 Minutes (Steady movement through the following):

1:00 Row

7 Kettlebell single arm cleans (moderate) (each side)

7 Kettlebell single arm presses (moderate) (each side)

7 Inchworms into box jump

Movement Prep

6/4 EB Cals

3 Hang Power Cleans (at workout weight 1)

3 Strict Handstand Push Ups

3 Burpee Box Jump Overs (at workout height)

Metcon

Metcon (Time)

Teams of 3, Complete 3 rounds for Time of:

30/24 EB Cals

30 Hang Power Cleans, 185/125 lbs (L4), 155/105 (L3), 135/85 (L2), 115/65 (L1), 95/45 (15 Strict Handstand Push Ups (L4), HSPU’s (L3), 12 HSPU’s (L2), 9 HSPU’s (L1), 15 Wall Walks or 30 Decline Push-Ups, 20/16″ (15 Burpee Box Jump Overs, 24/20″ (L3/2), 20/16″ (L1), BBJO’s w/Step-Ups, 24/20″ (
*You have a total of 40 min to complete METCON and find 1 RM Hang Power Clean as a Team

*Teams Choice to choose METCON First or Find 1 RM Hang Power Clean First.

Hang Power Clean (Find 1 RM as a Team of 3)

*At 40 minutes you are done.

09 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION:
WE ARE CLOSED THIS SATURDAY DUE TO THE CROSSFIT LEVEL 1 SEMINAR.

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ROMWOD

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

Warm-up

5 Minute Cardio (start easy and build intensity each Minute)

Then:

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

Movement Prep

2×5 Hang Squat Snatches w/45/35 lbs

1×5 @ 40%

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80/85/90/95%

Olympic Lifting

Snatch (20 min to find 1 RM)

Squat or Power

Metcon

Movement Prep

1 Set: (at workout pace)

3 Snatches (at workout weight 60%)

2 Snatches (at workout weight 70%)

1 Snatches (at workout weight 80+%)

Metcon (Time)

For Time:

30 Snatches, 50% of your 1 RM

20 Snatches, 60% of your 1 RM

10 Snatches, 70% of your 1 RM

5 Snatches, 80+% of your 1 RM

*Power or Squat

-perform the workout straight through
*Use Todays 1 RM for %

*Post weights used in comments!

08 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION:
WE ARE CLOSED THIS SATURDAY DUE TO THE CROSSFIT LEVEL 1 SEMINAR.

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Warm-up

400 m Run

Then:

1 min Bar Hang

1 min Hanging Lat Stretch Per Side

Then:

3 Rounds of:

5 SA KB Overhead Squats

10 Around the Worlds per Side

15 PVC Pass Throughs

*10 min Cap

Movement Prep

For OHS and Press. Once you find 1 RM for Press go down to 80% of your new 1 RM Press and Start Push-Press. Once you find your new 1 RM Push-Press, go down to 80% of your PP and Start Push Jerk.

2×5 w/45 lb Bar

1×5 w/45 lb Bar @ 5 Sec Pause at Bottom

1×5 @50%

1×5 @60%

1×3 @70%

1×1 @80%

1×1 @85%

1×1 @90%

1×1 @95%

Then go for 1 RM

Strength

Overhead Squat (Find 1 RM)

Shoulder Press (Find 1 RM)

Push Press (Find 1 RM)

Push Jerk (Find 1 RM)

ROMWOD

https://romwod.com/app/ (AFTER CLASS)

7 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION:
WE ARE CLOSED THIS SATURDAY DUE TO THE CROSSFIT LEVEL 1 SEMINAR.

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Warm-up

5:00 Cardio (your choice)

EMOM perform 10 air squats

-then-

3 Sets

5 inchworms

10 hanging scap retractions

10 V Ups

Keeping the warm up slightly shorter since we have such a long metcon

Metcon

Metcon (Time)

For Time of (Inc. Rest)

5 Rounds for Time of:

20/14 EB Cals

10 Strict pull ups (L3), 8 Reps (L2), 10 Pull-Ups (L1), 8 Pull-Ups or 10 Ring Rows (20 Push ups (L3), 18 Reps (L2), 16 Reps (L1), 14 Reps or Ass’d Push-Ups (30 Air Squats (L3), 27 Reps (L3), 24 Reps (L2), 21 Reps (20/14 EB Cals

Rest 2 min between Rounds

Rest 5 min then Complete.

20/14 EB Cals

10 Strict pull ups (L3), 8 Reps (L2), 10 Pull-Ups (L1), 8 Pull-Ups or 10 Ring Rows (20 Push ups (L3), 18 Reps (L2), 16 Reps (L1), 14 Reps or Ass’d Push-Ups (30 Air Squats (L3), 27 Reps (L3), 24 Reps (L2), 21 Reps (20/14 EB Cals

L4 = 20/14 Vest

ROMWOD

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

05 June 2021

CrossFit Lackland – CROSSFIT

Next Saturday: 12 June we will be closed due to the CrossFit Level 1 Seminar

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Metcon

Metcon (AMRAP – Reps)

Teams of 3 Complete AMRAP (Reps) of:

8 Minute AMRAP

12 box jump, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1), 24/20″ Step-Ups (6 Rope Climbs (L4), 4 Reps (L3), 3 Reps (L2), 15 Get-Ups (L1), 12 Get-Ups (12 Toes to bar (RX), 24 Knee-Ups (S)

12 Dumbbell Power Snatches, 70/50 lbs (L3), 50/35 lbs (L2), 35/25 lbs (L1), 25/15 lbs (50 Double unders (RX), 100 Singles (S)

8 Bar muscle ups (L4), 16 Pull-Ups + 16 Ring Dips (L3), 8 Pull-Ups + 8 Ring Dips (L2), 16 Ass’d Pull-Ups + 16 Ass’d Ring Dips (L1), 16 Ring Rows + 16 Box Dips (24/20 Echo Bike Cals (L4), 22/18 Cals (L3), 20/16 Cals (L2), 18/14 Cals (L1), 16/12 Cals (12 Deadlifts, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 155/95 lbs (L1), 135/75 lbs (*One Athlete at a time works

04 June 2021

CrossFit Lackland – CROSSFIT

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Warm-up

500 m Row

40 Air Squats

30 AbMat Sit-Ups

20 Chest to Ground Push-Ups

10 Pull-ups or Ring Rows

Movement Prep

25′ DB Farmers Carry

5 GHDs

4 WB’s

Metcon

Metcon (Time)

Teams of 2 Complete 6 Rounds for Time of:

200’ DB Farmer Carry, 2×100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 35/25 lbs (L1/50 GHD Sit Ups (L4), 40 Reps (L3), 30 Reps (L2), 50 T2B (L1), 50 Knee-Ups (50 Partner Wall Balls, 30/20 lbs (L4), @9/8′ (L3), 20/14 lbs (L2), @9/8′ (L1), 16/10 lbs @ 10/9′ (Rest 1 minute

Oly Week – 7

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

20/16 EB Cals

2 min Hanging Lat Stretch

10 PVC Around the Worlds (Ea)

10 PVC Pass Throughs

Olympic Lifting

Slow Tempo Deadlift to Mid Thigh + Muscle Clean From Mid Thigh + Full Grip Front Squat + Sotts Press (3 sets of (1+3+1+3))

Clean Deadlift Off to 1″ off floor + Clean Pull + Power Clean + Jerk (2 sets @ 75% and 80% 1RM Clean)

Strict Press + Push Press (3 sets of (3 + 10) x 3 sets)

Clean Grip Deadlift (5,5,3,3,1,1 working up to a heavy 1 rm)

Clean Set-Up, w/no hook grip, cross/reverse grip, straps