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W.O.D.

CFL #819

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Metcon (Distance)

2 Rounds for Distance

3:00 AAB for meters

3:00 Run for meters

3:00 AAB for meters

3:00 Run for meters

Rest 3:00

3:00 Run for meters

3:00 AAB for meters

3:00 Run for meters

3:00 AAB for meters

Rest 3:00

CFL #818

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Warm-up

10 min AMRAP of:

15/12 Cal Row

30 Plate Hops

20 Alt Leg V-Ups

10 Hip Bridges

Metcon

Metcon (Time)

2 RFT of:

27-21-15-9

Toes to Bar (RX), Knees to Chest (S)

Bar Facing Burpee

*Rest 5 min b/t Rds

Strength Phase

Front Squat (5 sets of 5 reps 75 to 80% (rest 2 min b/t sets))

CFL #817

CrossFit Lackland – CROSSFIT

HOLIDAY SCHEDULE:
Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: No 6:30 PM Class, All other classes are as normal
Thursday: ONLY 10 am Partner WOD, All other classes are cancelled
Friday: ONLY 10 am Partner WOD, All other classes are cancelled
Saturday: ONLY 10 am Partner WOD, 9 AM class is cancelled

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Warm-up

3:00 easy AAB

1:00 quad smash R/L

2:00 couch stretch R/L

3:00 lacrosse ball trap (Upper, Middle, Lower) R/L

2:00 Thoracic Spine Reach overhead on foam roller roll out

Then:

2 min AMRAP of T2B or Knees to Chest

Olympic Lifting

Metcon (AMRAP – Reps)

Clean and Jerk

Every 3:00

10@155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (10@185/125 lbs (L4), 175/115 lbs (L3), 165/105 lbs (L2), 155/95 lbs (L1), 145/85 lbs or lighter(10@205/145 lbs (L4), 195/135 lbs (L3), 185/125 lbs (L2), 175/115 lbs (L1), 165/105 lbs or lighter (10@225/155 lbs (L4), 215/145 lbs (L3), 205/145 lbs (L2), 195/135 lbs (L1), 185/125 lbs or lighter (10@205/145 lbs (L4), 195/135 lbs (L3), 185/125 lbs (L2), 175/115 lbs (L1), 165/105 lbs or lighter (10@185/125 lbs (L4), 175/115 lbs (L3), 165/105 lbs (L2), 155/95 lbs (L1), 145/85 lbs or lighter(10@155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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2019 CrossFit Lobo Winter Brawl: Partner WOD 1 (AMRAP – Reps)

9 min AMRAP

BUY IN:

25 Syncro T2B (RX), Knees to Chest (S)

3 RFT of: (All Syncro)

5 Burpee Facing Board, 8’x2″x4″

10 Thrusters w/Board

15 Overhead Lunges w/Board

Cash Out:

25 Syncro T2B (RX), Knees to Chest (S)

AMRAP of:

Sandbag Over Shoulder, 150/100 lbs (RX), 100/75 lbs (S)

CFL #816

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds:

2:00 Row

:30 HS Hold

25 Plate Hops

15 Air Squats

Metcon

Metcon (Time)

3 rounds:

500m Row

25 Box Jump Over (24″/20″ – no touch/clear the box) (L4), On and Over, 24/20″ (L3), 20/16 (L2), Step-Ups and Overs, 24/20″ (L1), 20/16″ (

CFL #815

CrossFit Lackland – CROSSFIT

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Warm-up

20 Cal Bike

2 min Foam Roll-Out

10 glute ham raises

20 GHD Sit Ups

20 Goblet Squats

Metcon

Metcon (Time)

For Time of:

8 rounds of:

5 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/10 Push Up

15 Air Squat

Then:

4 rounds of:

10 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/20 Push Up

30 Air Squat

Then:

2 rounds of:

20 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/40 Push Up

60 Air Squat

Then:

1 round of:

40 Strict Pull Up (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/80 Push Up

120 Air Squat

*25 min cap

*Goal is <20 min

CFL #814

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

40 min AMRAP of:

30/20 Cals on Assault Bike, w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

30/20 Cals on Assault Bike, w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

30/20 Cals on Assault Bike, w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

400m run w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

400m run w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest :30

400m run w/Vest, 20/14 lbs (RX+), w/Out Vest (RX)

Rest 3:00

*100m = 1 rep

**If you don’t have a vest, use a Sandbag for the runs, 45/25 lbs

CFL #813

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

20 Ring Rows

50′ KB Lateral Side Step (R/L)

50′ KB Monster Walk (Forward/Backward)

15 Goblet Air Squats

*

Then spend 10-15 min on Snatch Warm-Up

Olympic Lifting

High Hang Squat Snatch (Work to heavy set of 3)

Work to heavy set of 3.

*This is from dip drive position. Working to 8/10 RPE is good here. Don’t worry about a huge percentage of 1RM Snatch. 55-65% 1RM is fine with good positions

Snatch Pull (3×3 *Build to 95%+)

CFL #812

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds:

2:00 Row

:30 HS Hold

25 Plate Hops

15 Air Squats

Metcon

Metcon (Time)

For Time:

3 Rounds of:

30 Cals on AAB

10 Power Cleans, 155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (10 Power Cleans, 155/105 lbs (L4), 145/95 lbs (L3), 135/85 lbs (L2), 125/75 lbs (L1), 115/65 lbs or lighter (30 Cals on AAB

Additional Work (On Your Own After Class)

Metcon (Time)

3 RFT of:

500m row

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged BC or 200′ BC or 1 min HSW Work (

CFL #811

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

1:30 Row

20 Alt V-Ups

20 Hip Bridges

5 Strict Pull Ups

Metcon

Metcon (Time)

For Time of:

75 GHD Sit Ups (L4), 50 Reps (L3), 25 Reps (L2), 75 ABMAT Sit-Ups (L1), 50 ABMAT Sit-Ups (50 Cal Row

25 Bar Muscle Ups (L4), 20 Reps (L3), 15 Reps (L2), 25 Pull-Ups & 25 Ring Dips (L1), 25 Ring Rows & 25 Box Dips (

Strength Phase

Front Squat 1×75 (AMRAP – Rounds)

Front Squat:

1×75 @135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (*no more than 1 breathe at the top of each rep

*every time you break you have to rest for 1 minute

*record number of rounds

*This is about consistent reps moving with quality form over fast sets