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W.O.D.

CFL #687

CrossFit Lackland – CROSSFIT

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Warm-up

20/15 Cal Row

10 DB Single Arm Windmill (R/L)

10 DB Single Arm Strict Press while sitting in the bottom of a squat (R/L)

5-10 Strict Pull ups

Strength Phase

Sumo Deadlift (20 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 dumbbell squat snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (2 rope climbs (L3), 1 Rope Climb (L2), 3 Attempts, 1/2 way up (L1), 6 Rope Get-Ups (

CFL #686

CrossFit Lackland – CROSSFIT

*For today, complete all three seperate WOD’s, resting as needed between each. You get to choose what order you want to go in.

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Warm-up

*Coaches Choice: 5 min max

Metcon

“Leg Kick” (Time)

For Time of:

30/20 AAB Cals

3 min rest

30/20 AAB Cals

3 min rest

30/20 AAB Cals

Fun on the Farm (Time)

For Time of:

400m Farmers Carry, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (

3k Row (Time)

CFL #685

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP:

15/12 Cal Row

10 DB Single Leg RDL (R/L)

10 DB Single Arm Strict Press (R/L)

Olympic Lifting

Squat Clean (20 min to find 2 RM (Touch and Go))

Metcon

Metcon (Time)

For Time of:

25 Bench Press, 165/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs (30 Chest to Bar Pull-Ups (L4), Pull-Ups (L3), Jumping Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (50 Push Ups

CFL #684

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Row

15 Air Squats (2 sec pause in the bottom)

10 PVC Pass Throughs

1:00 HS Hold

Metcon

Metcon (Time)

For Time:

3 rounds

50′ HSW (L4), 25′ (L3), 100′ 3 Legged Bear Crawl (L2), 50′ 3 Legged Bear Crawl (L1), 100′ Bear Crawl (9 Squat Snatch, 125/75 lbs (L4), 105/65 lbs (L3), 85/55 lbs (L2), 65/45 lbs (L1), 45/35 lbs (*Swap Legs at halfway for 3 Legged Bear Crawl

Rest 5:00

3 rounds

50′ HSW (L4), 25′ (L3), 100′ 3 Legged Bear Crawl (L2), 50′ 3 Legged Bear Crawl (L1), 100′ Bear Crawl (7 Squat Cleans, 145/85 lbs (L4), 125/75 lbs (L3), 105/65 lbs (L2), 85/55 lbs (L1), 65/45 lbs (*Swap Legs at halfway for 3 Legged Bear Crawl

Rest 5:00

3 rounds

50′ HSW (L4), 25′ (L3), 100′ 3 Legged Bear Crawl (L2), 50′ 3 Legged Bear Crawl (L1), 100′ Bear Crawl (5 Squat Clean and Jerks, 165/95 lbs (L4), 145/85 lbs (L3), 125/75 lbs (L2), 105/65 lbs (L1), 85/55 lbs (*Swap Legs at halfway for 3 Legged Bear Crawl

CFL #683

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP:

2:00 Machine of your choice

10 Bulgarian Split Squats (R/L)

5-10 Strict Pull Ups or Ring Rows

Strength Phase

Overhead Squat (20 min to find 3 RM)

Metcon

Metcon (Time)

3 RFT of:

50 GHD Sit up (L4), 40 Reps (L3), 30 Reps (L2), 50 AbMat Sit-Ups (L1), 25 Reps (100m sled push, 115/75 lbs (L4), 90/60 lbs (L3), 75/50 lbs (L2), 60/35 lbs (L1), 45/00 lbs (

CFL #681

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice (5-10 min)

Olympic Lifting

Hang Power Clean (10 min to find 1 RM)

Hang Power Clean (1 Rep EMOM for 10 min at 85-90% 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 HSPU’s w/Vest (L4), No Vest (L3), 5 Wall-Walks (L2), 10 DB Presses, 35/25 lbs (L1), 10 C2GHRPU’s (1 Legless Rope Climb w/Vest (L4), Legless No Vest (L3), Rope Climb w/Vest (L2), Rope Climb No Vest (L1), 3 Rope Get-Ups (

CFL #680

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 Machine of your choice

100′ Lunges

15 Air Squats

Then:

Spend 5-10 min warming up to Back Squat Weight

Metcon

Metcon (Time)

For Time of:

35/25 Cals on AAB

21 back squats @ 50% of 1 RM

35/25 Cals on AAB

15 back squat @ 50% of 1 RM

35/25 Cals on AAB

9 back squat @ 50% of 1 RM

Rest 5:00

35/25 Cals on AAB

21 back squats @ 50% of 1 RM

35/25 Cals on AAB

15 back squat @ 50% of 1 RM

35/25 Cals on AAB

9 back squat @ 50% of 1 RM

*(

CFL #679

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP:

1:30 Machine of your choice

10 Air Squats (2 sec pause in the bottom)

50 Single Unders

10 InchWorms

Strength Phase

Bench Press @ 75% w/25% Accommodating Resistance (20 min to complete 3 sets of 5 reps)

Bench Press (Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

1 Bar Muscle Up (L3), 3 C2BPU’s (L2), 3 Pull-Ups (L1), 6 Ring Rows )

10 Air Squat

20 double unders (L3), 20 Singles (L2)