(210) 560-9961

W.O.D.

CFL #1003

CrossFit Lackland – CROSSFIT

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Warm-up

10 Minute Clock:

1:30 AAB Bike

10 Dumbbell Single Leg RDL (Each Leg)

20 Squats

:30 Bar Hang

Olympic Lifting

1 OVHS + 2 Snatch Balance + 3 Sotts Press (4 sets: 1 OVHS + 2 Snatch Balance + 3 Sotts Press)

1 OVHS + 2 Snatch Balance + 3 Sotts Press
1 OVHS + 2 Snatch Balance + 3 Zotts Press: x 4 sets.

– Sets are done unbroken and weight is all by feel so start light and work on technique. Sotts press will be the limiting factor for weight.

– OVHS should be slow and controlled down (tempo pace)

– For Snatch Balance be smooth with the dip and explosive with the drop. Focus on consistent landing of the feet.

– Rest 1-2 minutes between sets

* Snatch Balance: https://www.youtube.com/watch?v=D5BUtMk0INY

*Sotts Press: https://www.youtube.com/watch?v=TUTFBXqEgBs

Strength Phase

Front Squat (7 sets of 3 reps (work up to hvy 3 rep max))

Work up to a heavy 3 rep

– Start around 50% and make smart calculated jumps. Remember this is not a max but a heavy lift for the day based off of feel. Make sure you start tight and don’t add weight if the reps don’t feel smooth.

– Rest 1-2 minutes between sets

Example sets:

5@40%

3@50%

3@70%

3@80%

3@85%

CFL #1002

CrossFit Lackland – CROSSFIT

Please note there will be no 9 am class today. Only 10 am.

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

team: Smurph (Time)

For Time:

1/2-Mile Run

50 Pull-ups

100 Push-ups

150 Air Squats

1/2-Mile Run

If you have a 20# vest or body armor, wear it.

Team Murph (Time)

For Time of:

1 Mile Sandbag Run, 45/25 lbs

100 Pull-Ups (RX), 2 to 1 Ring Rows (S)

200 Push-Ups (RX), 2 to 1 knee push-ups (S)

300 Squats

1 Mile Sandbag Run, 45/25 lbs

*Teams of 4:

*Each runs 100 meters w/SB and hands off SB (only one runner at a time)

*Divide all reps up as required

*Go in order

CFL #1001

CrossFit Lackland – CROSSFIT

Please note due to the holiday there is only a 10 am class today and tomorrow.

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Metcon

Metcon (Time)

5 Rounds For Time of:

400 m Run

12 Deadlifts

200 m Run

9 HPC

100 m Run

6 Push Jerks

*155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs (

CFL #1000

CrossFit Lackland – CROSSFIT

Please note, due to the Holiday this weekend, there is only a 10 am class on Friday and Saturday. All other classes are cancelled.

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Metcon

Metcon (Time)

5 Sets (1 Set every 10:00) for time (don’t include rest time)

30/24 AAB Cals

30/24 Cal Row

600m Run

*Rest until 10 min

*10 min cap per set

CFL #999

CrossFit Lackland – CROSSFIT

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Warm-up

15 Minute Clock:

1:30 Machine

50′ Goblet Lateral Side Step (Each Way)

15 Goblet Squats

10 PVC Pass Throughs

10 PVC Around the Worlds

Then:

Work up to working weight for OHS

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (21 overhead squat, 115/85 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs or lighter (3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (15 overhead squat, 135/95 lbs (L4), 115/85 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs or lighter (3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (9 overhead squat 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/55 lbs or lighter (

CFL #998

CrossFit Lackland – CROSSFIT

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Warm-up

10 min of:

1 Minute Machine

30 Plate Hops

10 Inchworms

5 Strict Pull Ups

Olympic Lifting

Clean and Jerk (Find 1 RM)

Metcon

Metcon (Time)

For Time of:

30 Cals on AAB

Rest 3 min

25 Cals on C2

Rest 2 min

200 Double Unders (RX), Singles (S)

CFL #997

CrossFit Lackland – CROSSFIT

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Warm-up

3 rds of:

1:30 Row

10 Goblet Squats

10/10 Single Arm Dumbbell Strict Press

5 Strict Pull Ups or 10 Bodyweight Rows

*10 min max

Metcon

Metcon (Time)

Complete 1 Round Every 5 min for 7 sets:

21/16 Cal Row

15 Thruster, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs (9 Bar Muscle Up’s (L4), 9 C2BPU’s/9 Ring Dips (L3), 9 Pull-UPs/9 Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (*Rest until 5

*For Time to NOT include rest time

CFL #996

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

10/8 Cals on the AAB

10 Ground to Overhead, 155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs or lighter (Rest 1 min

CFL #995

CrossFit Lackland – CROSSFIT

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Warm-up

10 min cap (coaches choice)

Olympic Lifting

Squat Clean (12 mins to establish 1 Rep Max)

10 min to warm-up

– Start around 50% of previous max and 10lbs each time until Max

– Limit yourself to 1 miss at top weight attempt.

– Rest 1-2 mins between sets

Strength Phase

Deadlift (10 mins to establish 1 Rep Max)

10 mins to warm-up

– Make sure to start light and look to hit maybe 5-8 sets

– Deep breath and brace the core before each rep.

CFL #994

CrossFit Lackland – CROSSFIT

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ROMWOD

20 minutes or less

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

200 m Sandbag Run

10+1 Row Cals

200 m Sandbag Run

10+1 AAB Cals

*100m = 1 rep

*Add 1 cal per round