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W.O.D.

CFL #613

CrossFit Lackland – CROSSFIT

Are you REFINED BY ADVERSITY in your life or DEFINED BY ADVERSITY you face.
Embrace even run to the adversity and challenges in our lives. In our opinion, adversity builds value and character into our lives.
Until we experience heartache, disappointment, and pain, we are not properly equipped for service.

1. What adversity have you faced in the past now that is building value and character into your life?
2. What adversity are you facing now that is building value and character into your life?

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Warm-up

10 min AMRAP of:

2:00 AAB or C2

10 DB Single Arm Strict Press (each arm)

20 Walking Lunge Steps

Legendary Abs (LA) (No Measure)

15 HFL Lying Leg Thrusts (M)

15 1/4 Sit-Ups (S)

10 Sec Rest

10 HFL Lying Leg Thrusts (M)

20 1/4 Sit-Ups (M)

Slow: (S) 2 second pause at top

Med: (M) 1 Second pause at top

Fast: (F) Complete movement as fast as possible

Metcon

Metcon (Time)

6 RFT of:

18/15 Cal Assault Bike (L4/3), 15/12 (L2), 12/9 (L1/9 Clean and Jerk, 185/125 lbs (L4), 135/95 lbs (L3), 95/65 lbs (L2), 65/45 lbs (L1), 55/35 lbs (3 Rope Climb (L4/3), 2 Reps (L2), 1 Rep (L1), 6 Rope Get-Ups (

Additional Work (On Your Own After Class)

Metcon (Time)

For Time of:

3 rounds

25 Push Press, 95/65 lbs

100’ FR Walking Lunge, 95/65 lbs

Rest 5:00

3 rounds

15 Push Press, 135/95 lbs

100’ FR Walking Lunge, 135/95 lbs

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Squat Clean (Teams of 2 find 1 RM)

Metcon

Metcon (Time)

Teams of 2 Complete for Time of:

200 Cals on AAB

100 Synchro Wallballs

50 Synchro T2B

25 Synchro HSPU’s

CFL #612

CrossFit Lackland – CROSSFIT

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Warm-up

Metcon

Metcon (Time)

For Time of:

20 Power Snatch, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (15 Burpee Box Jump Overs, 24″ (L3), 20″ (L2/1), Step-Ups, 20″ (20 Clean and Jerk, Add 20/10 lbs

rest 3:00

15 Power Snatch, 155/105 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/45 lbs (15 Burpee Box Jump Overs, 24″ (L3), 20″ (L2/1), Step-Ups, 20″ (15 Clean and Jerk, Add 30/20 lbs

rest 3:00

10 Power Snatch, 185/125 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs (15 Burpee Box Jump Overs, 24″ (L3), 20″ (L2/1), Step-Ups, 20″ (10 Clean and Jerk, Add 40/30 lbs

CFL #611

CrossFit Lackland – CROSSFIT

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Warm-up

5 min (Coaches Choice)

Strength Phase

Front Squat (7 sets of 5 reps @75%+10lbs)

Metcon

Metcon (AMRAP – Reps)

3 Rounds of:

5 min AMRAP

10 Alt Back Rack Fwd Lunges, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs or lighter (10 Hang Power Cleans, Same weight

rest 1:00 b/t sets

Additional Work (On Your Own After Class)

Metcon (Distance)

10 Rounds for Distance

1:00 Jog

1:00 Run

1:00 Walk

CFL #610

CrossFit Lackland – CROSSFIT

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Warm-up

Metcon 1….

Metcon

Metcon (Time)

For Time of:

Row

1000m rest :90

2x500m rest :60 btw sets

4x250m rest :30 btw sets

2x500m rest :60 btw sets

1000m

30 min cap

Metcon (Time)

For Time of:

21-15-9

Power Snatch 115/75 lbs (L4), 105/65 lbs (L3), 95/55 lbs (L2), 85/45 lbs (L1), 75/35 lbs (Lateral Burpee over Bar

rest 3:00

9-15-21

Lateral Burpee over bar

Power Snatch 115/75 lbs (L4), 105/65 lbs (L3), 95/55 lbs (L2), 85/45 lbs (L1), 75/35 lbs (

CFL #609

CrossFit Lackland – CROSSFIT

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Warm-up

5-10 min warm-up (Coaches Choice)

Metcon

Metcon (Time)

3 RFT of:

Thruster

100’ D-Ball Carry 100/60 lbs

5 Rope Climb (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 10 Get Ups (100’ D-Ball Carry 100/60 lbs

Thruster

Thruster Weights per Round

Round 1, 21@115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

CFL #608

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds of:

250 m Row

10 Inch Worms

10 Wallballs

*Spend 15 minutes on Rowing Skills

Metcon

The Fittest Games 19.4 (Time)

5 ROUNDS FOR TIME | 20 MINUTE TIME CAP

500M ROW

10 HANG POWER CLEANS

20 WALL BALLS

L4) 155/105 lbs, 20/14 lbs @ 10/9′ (Pro/Am/Teams/Masters 35-44)

L3) 135/95 lbs, 20/14 lbs @ 10/9′ (Masters 45-49/Teens 16-17)

L2) 115/75 lbs, 20/14 lbs @ 10/9′ (Masters 50+/Teens 14-15/Intermediate/Scaled)

L1) 75/55 lbs, 14/10 lbs @ 9′ (Community)

*Any reps/cals not completed add to 20 min cap

CFL #607

CrossFit Lackland – CROSSFIT

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Warm-up

1 Mile Run

100′ Alternating Lunges

20 Banded Pull-aparts

20 PVC Pass Throughs

Metcon

The Fittest Games 19.5 (Time)

FOR TIME | *8 MIN TIME CAP

24 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

2 BOX JUMPS OVERS

20 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

4 BOX JUMPS OVERS

16 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

6 BOX JUMPS OVERS

12 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

8 BOX JUMPS OVERS

8 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

10 BOX JUMPS OVERS

4 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

12 BOX JUMPS OVERS

LV4) 50/35 lb DB, 30/24″ (Pro/Am/Team/35-39 Masters)

LV3) 35/20 lb DB, 24/20″

(Masters 40+/Teens/Intermediate/Scaled)

LV2) 25/15 lb DB, 20″ Step-Ups (Community)

The Fittest Games 19.6 (AMRAP – Reps)

6 MINUTE AMRAP of:

50 POWER SNATCH

AMRAP BAR MUSCLE UP (L4/3), Chest to bar Pull-Ups (L2), Pull-Ups (L1), Ring Rows (LV4) 95/65 lbs (PRO/AM/Teams/Masters 35-44)

LV3/2) 75/55 lbs (Masters 45+/Teens/Intermediate/Scaled)

LV1/

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 3 For Time of:

For Time of:

9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (45 Thruster, 95/65 lbs (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (32 Thruster 115/75 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (21 Thruster 135/95 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (

Metcon (AMRAP – Reps)

Teams of 3: 12 Min AMRAP of:

Cals on AAB

50′ Slamball Carry, 100/60 lbs

*Ball is carried in the front (not on the shoulder)

CFL #606

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (45 Thruster, 95/65 lbs (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (Rest :90

8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (32 Thruster 115/75 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (Rest :90

7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (21 Thruster 135/95 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (