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W.O.D.

Double Under Challenge – Day 25

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 25 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

250 (L4)

125 (L3)

75 (L2)

50 (L1)

25 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1119

CrossFit Lackland – CROSSFIT

ATTENTION: THIS THURSDAY AND FRIDAY, THERE WILL ONLY BE A 10 AM CLASS. ALL OTHERS WILL BE CANCELLED DUE TO THE THANKSGIVING HOLIDAY.

There is also no class on Saturday due to the CrossFit Level 1 Seminar.

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ROMWOD

https://app.romwod.com/routine/petrichor (18 min)

Warm-up

3 Sets

300m Row (start easy and increase intensity each round)

15 Banded lat pull downs (Light Band)

10 Thrusters w/45 lbs

5 Reverse Hypers on GHD (2 sec pause at top)

Movement Prep

Work up to 85% of 1 RM – 10-15 min

1×5 w/45 lbs

1×5 w/5 sec pause at the bottom w/45 lbs

1×5 @ 50%

1×5 @ 60%

1×3 @ 70%

1×3 @ 80%

Strength

Back Squat (5 sets x 3 reps @ 85% 1 RM every 2 min)

Double Under Challenge – Day 24

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 24 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

240 (L4)

120 (L3)

72 (L2)

48 (L1)

24 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1118

CrossFit Lackland – CROSSFIT

ATTENTION: THIS THURSDAY AND FRIDAY, THERE WILL ONLY BE A 10 AM CLASS. ALL OTHERS WILL BE CANCELLED DUE TO THE THANKSGIVING HOLIDAY.

There is also no class on Saturday due to the CrossFit Level 1 Seminar.

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ROMWOD

https://app.romwod.com/routine/the-hun (39 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

4-8-12-16-20-24-28….

Wall Balls, 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 14/10 lbs @ 10/9′ (L1), 9/8′ (Toes to bar (L3/2), Knee-Ups (L1), AbMat Sit-Ups (

CFL #1118

CrossFit Lackland – CROSSFIT

ATTENTION: THIS THURSDAY AND FRIDAY, THERE WILL ONLY BE A 10 AM CLASS. ALL OTHERS WILL BE CANCELLED DUE TO THE THANKSGIVING HOLIDAY.

View Public Whiteboard

ROMWOD

https://app.romwod.com/routine/the-hun (39 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

4-8-12-16-20-24-28….

Wall Balls, 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 14/10 lbs @ 10/9′ (L1), 9/8′ (Toes to bar (L3/2), Knee-Ups (L1), AbMat Sit-Ups (

Double Under Challenge – Day 23

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 23 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

230 (L4)

115 (L3)

69 (L2)

46 (L1)

23 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

Double Under Challenge – Day 22

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 22 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

220 (L4)

110 (L3)

66 (L2)

44 (L1)

22 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)

CFL #1117

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches choice

Notes:

Teams of three complete for time:

Complete

METCON First then CrossFit Total

*There is a 40 min time cap

Metcon (Time)

For Time of:

400 m Medball Run as a Team, 20/14 lbs ea

50 burpee over bar as a Team

50 Medball air squats as a TeaM, 20/14 lbs ea

50 Medball AbMat Situps as a Team, 20/14 lbs ea

400 m Medball Run as a Team, 20/14 lbs ea

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Back Squat (Find 1 RM)

*Post what you did for thre CrossFit Total

Shoulder Press (Find 1 RM)

*Post what you did for thre CrossFit Total

Deadlift (Find 1 RM)

*Post what you did for thre CrossFit Total

Gym

CrossFit Lackland – Gymnastics

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Gym: Metcon (No Measure)

Warm up: 2 min row

Then 1 RFT:

8 push ups

8 ring rows

5 ring scap rows

5 scap PUs

:30 shoulder stretch

:30 shoulder flexion

:30 straddle stretch

Skill:

Muscle up progressions

Metcons: 9 min amrap

10 burpees

10 tuck ups

10 plank Walkouts

10 reach thrus each side

10 seated leg lifts

Double Under Challenge – Day 21

CrossFit Lackland – Double Under Challenge

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Double Under Challenge

Double Under Challenge – Day 21 (AMRAP – Reps)

Complete the following Double Under reps unbroken if able:

210 (L4)

105 (L3)

63 (L2)

42 (L1)

21 (

Double Unders – Unbroken (AMRAP – Reps)

Complete as many Double Unders Unbroken as possible.

Double Under Challenge – Total DU’s for the Day (AMRAP – Reps)

Completed Total Number of DU’s for the Day (Include Challenge DU’s)