(210) 560-9961

W.O.D.

25 Feb 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://app.romwod.com/routine/20210221-full-body (23 min)

Warm-up

4:00 on EB/AAB

*perform 20 Double Unders/Singles EMOM

-into-

4:00 on EB/AAB

*perform 5 Burpees

Then Work up to working weight for the Snatch/C&J

Movement Prep

1 set (at workout pace/weight)

2 Power Snatches

2 Power Clean and Jerks

2 Thrusters

Metcon

Metcon (Time)

For Time of:

30 Power Snatches, 135/95 lbs (L4), 115/75 (L3), 95/55 (L2), 75/35 (L1), 55/15 (30 Power Clean and Jerks, 135/95 lbs (L4), 115/75 (L3), 95/55 (L2), 75/35 (L1), 55/15 (60 Thrusters, 95/65 lbs (L4), 85/55 (L3), 75/45 (L2), 65/35 (L1), 55/15 (Target Time: sub 10 minutes

Time Cap: 15 minutes

24 Feb 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://app.romwod.com/routine/20210217-shoulders-glutes (23 min)

Warm-up

1 Set

15/12 Calorie Row

15/12 AAB or 12/10 EB Cals

10 alternating v ups

10 hollow rocks

10 hanging scap retractions

5 kip to swing

Movement Prep

1 Set: (at workout pace/scaled option)

9/6 AAB or 7/4 EB Cals

3 Toes to Bar

1 Bar Muscle Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 5 Minutes (0:00-4:59)

15/12 AAB or 12/10 EB Cals

15 Toes to Bar (L4), 12 (L3), 9 (L2), 6 (L1), 15 Knee-Ups (-straight into-

AMRAP 5 Minutes (5:00-9:59)

15/12 AAB or 12/10 EB Cals

5 Bar Muscle Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Ass’d PU’s (L1), RR (-straight into-

AMRAP 5 Minutes (10:00-14:59)

15/12 AAB or 12/10 EB Cals

15 Toes to Bar (L4), 12 (L3), 9 (L2), 6 (L1), 15 Knee-Ups (5 Bar Muscle Ups (L4), C2BPU’s (L3), Pull-Ups (L2), Ass’d PU’s (L1), RR (*12/10 Calorie Echo Bike sub is still considered Rx’d

22 Feb 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://app.romwod.com/routine/20210215-upper-lower-body (23 min)

Warm-up

4:00 easy cardio (your choice)

-into-

4:00 easy cardio (your choice)

*perform 4 single arm dumbbell thrusters (light) (each side) every minute on the minute

Movement Prep

3 sets

10 hanging ring scap retraction

6 kip to swing

2 ring dips

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
Scaled Options:

30 Pull-Ups + 30 Ring Dips (S)

30 Ring Rows + 30 Box Dips (SS)

100 Cals on Assault Bike or 80 Cals on Echo Bike (Time)

20 Feb 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Metcon

Metcon (Weight)

Teams of 3 Lift As Much Weight as Possible in 4 min using the Clean and Jerk.

*Score is total weight lifted as a team.

Metcon (Calories)

Teams of 3 Complete 25 Min AMRAP of:

1 mile Run as a Team (RX), 800 m Run (S)

60 Box Jumps, 24/20″ (RX), 20/16″ (S)

60 Wallballs, 20/14 lbs @ 10/9′ (RX), 16/10 lbs @ 10/9′ (S)

60 Pull-Ups (RX), Ring Rows (S)

60 Burpees over Bar

AMRAP of ECHO Bike Cals

*Score only Echo Bike Cals

Gym

CrossFit Lackland – Gymnastic Progressions

View Public Whiteboard

Metcon (No Measure)

Warm Up: 2 min row

10 pvc pass throughs

10 around the worlds

10 ring rows

10 scap retratctions

Skill Progression:

Kipping Pull Ups (shoulder protection and strength)

19 Feb 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

3 Rounds:

30 Plate Hops

6 Bulgarian Split Squats (Each Side)

5 Inchworms

Metcon

Metcon (Time)

For time

10-20-30-40-50

Jumping Lunges

*15 Burpees after each round

18 Feb 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

:30 Neck Rolls (R/L)

:30 Shoulder Rolls (Forward/Backward)

:30 Small Arm Circles (Forward/Backward)

:30 Big Arm Circles (Forward/Backward)

:30 Hip Circles (R/L)

:30 Knee Circles (R/L)

:30 Ankle Circles (Right Foot/Left Foot)

:30 Calf Raises

1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1:00 Alternating Stepback Lunges

1:00 Alternating Lunge Elbow to The Floor

1:00 Bodyweight RDLs

:30 Alternating Scorpion Stretches

:30 Cat Cows

:30 Birddogs (Each Side)

1:00 Upward Dog to Downward Dog Transitions

***Feel free to spend more time in any pose/stretch that you want!

Movement Prep

3 Sets: @Easy Pace

:30 Jumping Jacks OR Single Unders

:30 Push Ups

1:00 Air Squats

1:00 Burpees

-No Rest B/T Sets-

Metcon

Metcon (AMRAP – Reps)

3 Rounds for AMRAP (Reps)

30 seconds of Double Unders (RX), Single Unders (S), Penguin Taps (No Jump Rope Version)

30 seconds of Push Ups (RX), Knee Push-Ups (S)

1 min of Air Squats

1 min of Burpees

1 min rest

17 Feb 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

3 Rounds:

10 Dynamic Squat Stretch

5 Push Ups to Downward Dog Pose

:30 Handstand Hold OR Plank Hold

Metcon

Metcon (Time)

2 Rounds for Time of (include rest):

21-15-9

Jumping Air Squats

Chest to Ground Hand Release Push Ups

-Rest 3:00 B/t Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are quick burners! Go out of the gate hard and do your best to hold onto the jumping air squats and smart sets on the push ups.

Jumping air squats: aim to keep these in sets of 5+ throughout. Keep the rest quick between sets!

Push ups: Smart sets to start here – don’t blow up!

CFL #1188

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

Then,

1 Round:

10 Inchworm

20 Deadbugs (Total)

Inchworm: https://www.youtube.com/watch?v=F9MEyRt-kNY&feature=youtu.be

Deadbug: https://www.youtube.com/watch?v=5-KpDfJGMHM&feature=youtu.be

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP of:

AMRAP 5 Minutes (0:00-4:59)

100m Run or 10 Burpees

20 Sit Ups

-straight into-

AMRAP 5 Minutes (5:00-9:59)

100m Run or 10 Burpees

20 Alternating Shoulder Taps (Plank Position)

-straight into-

AMRAP 5 Minutes (10:00-14:59)

100m Run or 10 Burpees

20 Sit Ups

20 Alternating Shoulder Taps (Plank Position)