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W.O.D.

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

Today’s WOD is for Sean and Nate. They are moving on to greener pastures. Not too far, but far enough away that we won’t get to see them very often.

Thank you Sean and Nate for being two of our most dedicated athletes and more important….great friends to so many. Good luck on your new adventures. You will be missed.

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Strength Phase

Bear Complex (Teams of 3 have 12 min to find 1 RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Two Dudes and a Cup (Time)

Teams of 3 complete for Time:

400 m Run as a Team

81 Cals on the C2 (Divide as Req’d)

13 HSPU’s Ea (RX), 26 C2GHRPU’s Ea (S)

81 Cals on the AAB (Divide as Req’d)

13 Thrusters Ea, 135/95 lbs (RX), 95/65 lbs (S)

81 Burpee over Bar (Divide as Req’d)

13 Bar MU’s Ea (RX), 26 Pull-Ups Ea (S)

81 Box Jumps, 24/20″ (Divide as Req’d)

13 Thrusters Ea, 135/95 lbs (RX), 95/65 lbs (S)

400 m Run as a Team

CFL #855

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

5 RFT of:

3 Rope Climbs (L4), 2 reps (L3), 1 rep (L2), 6 rope get-ups (L1), 3 rope get-ups (6 Power Cleans, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs (18/12 Cals on AAB

CFL #854

CrossFit Lackland – CROSSFIT

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Warm-up

500 m Row

Then 3 rds of:

25 squats

20 sit-ups

15 push-ups

Metcon

Oh Crap….It’s Karen’s Eval Twin (Time)

For Time of:

150 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (*EMOM Complete that number of Burpees (min 1=1 rep, min 2=2 reps, etc).

*Restarting at 1 rep at minute, 11)

**20 min cap

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 Alt DB Snatch, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/10 Alt Overhead DB Lunges, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/

CFL #852

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

15/12 Cal Row

10 Inchworms

20 Hip Bridges

10 DB Single Leg RDL (R/L)

10 DB Upright Row (R/L)

Strength Phase

Deadlift (Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

3, 3… 6. 6… 9, 9…

Burpee box jump overs, 30/24″ (L4/3), 24/20″ (L2), Step-Ups, 24/20″ (L1), 20/16″ (D-Ball Clean, 150/100 lbs (L4), 100/60 lbs (L3), 60/30 lbs (L2/1/

CFL #851

CrossFit Lackland – CROSSFIT

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Warm-up

2 Rounds of:

:30 Hard Assault Bike

1:00 Easy Assault Bike

50′ Alt Lunges

15 Air Squats

Metcon

Squat Clean (15 min to find Heavy 1 RM)

Olympic Lifting

Metcon (AMRAP – Reps)

Every 3 min for 24 min of:

20/15 Cal Assault Bike

6 Squat Cleans @ 65% of Heavy 1 RM

*Total Reps

CFL #850

CrossFit Lackland – CROSSFIT

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Warm-up

5 min AMRAP of:

20 DU’s/Singles

15 Squats

10 C2GHRPU’s

Strength Phase

Shoulder Press (Find 1 RM)

Push Press (Find 1 RM)

Push Jerk (Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

20 Cal Row

40 Zeus Double under (L4), Double Unders (L3), 30 DU’s (L2), 20 DU’s (L1), 40 Singles (2 Legless Rope Climbs (L4), 1 Legless RC (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 4 Rope Get-Ups (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Teams of two have 20 min to warm-up then have 10 minutes to complete 3 attempts to achieve 1 RM. Snatch first, then C&J. After 30 minutes then the C&J will start.

CFL #849

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

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ROMWOD

Power Clean (Find 1 RM)

Once you find 1 RM, complete the following:

3 @70%, 2 @77.5%, 1 @84%

Try to add 5# to each wave or stay at the % if you have to.

CFL #848

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

Please see below for this weeks schedule.
03 Jan: Normal Classes *Except no 6:30 pm Class
04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

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ROMWOD

Metcon

Metcon (Time)

10 RFT of:

400m Run

Rest 1 min

*30 min cap