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11 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 13:00 – 33:00

Workout: 33:00 – 55:00

Cooldown: 55:00 – 57:00

Cleanup: 57:00 – 59:00

Mobility: Homework

Warm-up

3 sets

30 sec. Machine (easy pace)

5 Burpees

5 Downward Dog to Seal Pose

5 Box Step-up (each side)

5 Bench Press (empty bar/slow and controlled)

Strength

**Strength Prep**

Build to a heavy single-on bench press.

Bench Press (20 min to Find Heavy 1 RM)

Metcon

**Workout Prep**

1 set

5 Toes to Bar

2 Burpee Box Jump Overs

3 Toes to Bar

Metcon (Time)

5 Rounds for Time of (Inc. Rest):

12 Toes to Bar (L3), 10 Reps (L2), 12 Knee-Ups (L1), 12 Ab-Mat Situps (10 Burpee Box Jump Over, 24/20″ (L3), 20/16″ (L2), Step-Ups, 24/20″ (L1), Step-Ups, 20/16″ (12 Toes to Bar (L3), 10 Reps (L2), 12 Knee-Ups (L1), 12 Ab-Mat Situps (Rest 2 min

*Target Time: 14:30 to 16:30 (inc. rest)

*Time Cap: 20 min (inc. rest)

Mobility

https://romwod.com/app/

10 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 13:00 – 33:00

Workout: 33:00 – 55:00

Cooldown: 55:00 – 57:00

Cleanup: 57:00 – 60:00

Mobility: Homework

Warm-up

**Workout Prep**

2 sets

100m Row

3 Thrusters (add weight/focus on pausing and breathing at the top)

Strength

**Strength Prep**

20 minutes to build to a heavy single back squat

Back Squat (20 min to Find Heavy 1 RM)

Metcon

**Workout Prep**

3 sets (Practice smooth transitions and laying the Jump rope down every time)

10 Double Unders

3 Power Snatch

5/3 EB Cals

– rest 30 seconds between sets –

Metcon (Time)

For Time:

200m/175m Row

5 Thrusters, 115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (400m/350m Row

10 Thrusters (Same Weight)

600m/500m Row

15 Thrusters (Same Weight)

800m/650m Row

20 Thrusters (Same Weight)

* Target time: 14-16 minutes

* Time cap: 18 minutes

Mobility

https://romwod.com/app/

08 Jan 2022

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

Teams of 2 Complete for Time of:

Row, 3000 (M/M), 2775 (M/F), 2550 (F/F)

30 Front Squats, 95/65 lbs (RX), 75/45 lbs (S)

*EOM Complete 1 Rope Climb (RX), 3 Get-Ups (S) each: **0:00-2:00-4:00-6:00-ETC-ETC-ETC

**Start off with the rope climb or Get-Ups

*Partner 1 starts on Rower, Partner 2 starts on FS. Swap out after each completes 30 FS.

07 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

3 sets (empty bar)

30 second Single Unders

5 Snatch Deadlifts

5 Snatch High Pulls

5 High Hang Muscle Snatch

5 Snatch Push Press

Metcon

**Workout Prep**

3 sets (Practice smooth transitions and laying the Jump rope down every time)

10 Double Unders

3 Power Snatch

5/3 EB Cals

– rest 30 seconds between sets –

Metcon (AMRAP – Reps)

10:00 AMRAP

30 Double Unders (L3), 20 Reps (L2), 10 Reps (L1), 30 Singles (15 Power Snatch, 75/55 lbs (L3), 65/45 lbs (L2), 55/35 lbs (L1)

Rest 5 min

10:00 AMRAP

30 Double Unders (L3), 20 Reps (L2), 10 Reps (L1), 30 Singles (10/7 EB Cals

Mobility

https://romwod.com/app/

06 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 16:00

Workout: 16:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

6 min AMRAP

5 Wallballs (focus on breathing and arm cycling)

5 Hand Release Pushup

5 Rings Row (feet on the floor)

4 Box Jump Overs

Metcon

**Workout Prep**

1 set

5 Wall Balls

3 Ring Rows (feet elevated)

3 Deficit Push-Ups

1 Burpee Box Jump Over

Metcon (Time)

5 Rounds for Time (Inc. Rest)

15 Wall Balls, 30/20 lbs (L3), 20/14 lbs (L2), 20/14 lbs (L1), 14/10 lbs (Rest 1 min

* Target time: 14:00 – 19:00 minutes

* Time cap: 22:30 minutes

Mobility

https://romwod.com/app/

05 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 15:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

3:00 EB or Row

-into-

6 min AMRAP

3 Squat/Lunge Complex (Air Squat + Forward Lunge + Stepback Lunge)

5 Deadbugs (each side)

5 Kip Swings

3-5 Strict Pullups

Metcon

**Workout Prep**

2 sets (add weight each set)

10m Double Dumbbell Front Rack Walking Lunge

4 Double Dumbbell Deadlifts

1 Bar Muscle Up

– rest 1:00 between sets –

Metcon (Time)

For Time of (inc. rest):

50’ Dumbbell Front Rack Walking Lunge, 2×50/35 lbs (RX), 35/25 lbs (S)

20 Dumbbell Deadlifts, 2×50/35 lbs (RX), 35/25 lbs (S)

10 Bar Muscle Ups (L4), 30 Chest to Bar Pull-Ups (L3), 30 Pull-Ups (L2), 15 Pull-Ups (L1), 30 Ring Rows (-into-

2 Rounds:

10 Dumbbell Deadlifts, 2×50/35 lbs (RX), 35/25 lbs (S)

5 Bar Muscle Ups (L4), 15 Chest to Bar Pull-Ups (L3), 15 Pull-Ups (L2), 5 Pull-Ups (L1), 15 Ring Rows (-into-

5 Rounds:

4 Dumbbell Front Rack Walking Lunge, 2×50/35 lbs (RX), 35/25 lbs (S)

2 Bar Muscle Ups (L4), 6 Chest to Bar Pull-Ups (L3), 6 Pull-Ups (L2), 3 Pull-Ups (L1), 6 Ring Rows (* Time cap: 25 minutes

Mobility

https://romwod.com/app/

04 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Workout: 13:00 – 38:00

Cooldown: 38:00 – 40:00

Accessory: 40:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

8 min AMRAP

30-sec row (easy pace)

10-sec Handstand Hold

30-sec row (easy pace)

5 Knee to Elbows

3 Power Cleans (empty bar-work up in weight)

Metcon

**Workout Prep**

Work up to Clean Weight

Then

1 set

5/4 Calorie Row

3 Handstand Push-Ups

2 Power Cleans

5/4 Calorie Row

3 Toes to Bar

Metcon (AMRAP – Reps)

For Total Reps/Cals of:

10 min AMRAP

12/9 Calorie Row

12 Handstand Push-Ups (L4), 8 Reps (L3), 4 Reps (L2), 6 Wall-Walks (L1), 12 Seated DB Press, 2×35/25 lbs (12/9 Calorie Row

4 Power Cleans, 185/125 lbs (L4), 165/115 lbs (L3), 145/105 lbs (L2), 125/95 lbs (L1), 105/85 lbs or lighter (12/9 Calorie Row

12 Toes to Bar (L4), 8 Reps (L3), 4 Reps (L2), 12 Knee-Ups (L1), 12 AbMat Sit-Ups (12/9 Calorie Row

4 Power Cleans, 185/125 lbs (L4), 165/115 lbs (L3), 145/105 lbs (L2), 125/95 lbs (L1), 105/85 lbs or lighter (

Accessory

Double DB Bench Press 1 and ½ Reps (4 sets: 10 reps @ same weight)

Using 2 x Dumbbells, Complete one full rep down to chest to full extension, then descend halfway down and back up to full extension.
*Build to a moderate weight and stay the same or build across all sets.

Banded Tricep Extensions (4 sets of 10 reps)

03 Jan 2022

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Workout: 13:00 – 38:00

Cooldown: 38:00 – 40:00

Accessory: 40:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

8 min AMRAP

25-sec echo bike (easy)

25-sec echo bike (moderate)

10-sec echo bike (hard)

5 Jumping Squats

5 Down Dog/Seal Pose Transitions

5 World’s Greatest Stretch (each side)

Metcon

**Workout Prep**

1:1 With Partner (Each perform then move to the next set)

30-second Echo Bike (easy)

into

20-second Echo Bike (moderate)

into

10-second Echo Bike (hard)

Metcon (Time)

Teams of 2 (1:1) for Time of:

42/36-34/28-26/20-18/14-8/6 Echo Bike Calories

* Target time: 16-18 minutes

* Time cap: 22 minutes
* Stimulus for workout is increasing stimulus in proportion to decreasing calories across rounds. Athletes will work with a partner to complete decreasing rounds of calories in a “You Go – I Go” fashion.

* Partner 1 will complete 42/36 calories entirely and then rest while Partner 2 completes 42/36 calories. Partners will then move to 34/28 calories and 26/20 calories. If someone does not have a partner then have them rest 1:1 between sets.

Accessory

Double DB Bench Press 1 and ½ Reps (4 sets: 10 reps @ same weight)

Using 2 x Dumbbells, Complete one full rep down to chest to full extension, then descend halfway down and back up to full extension.
*Build to a moderate weight and stay the same or build across all sets.

Banded Tricep Extensions (4 sets of 10 reps)

01 Jan 2022

CrossFit Lackland – CROSSFIT

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Metcon

New Years Day WOD – Bring the HATE (Time)

Buy-In

New Year in meters Row ….. 2018, 2019, 2020, etc (Switch Out as Req’d)

Then…LET THE HATE BEGIN!!!

Teams of 2 complete 1 Round of the following 12 movements/18, 19, 20, etc reps EA of… (Pick the year)

Push Jerks

Pull-ups (RX), Ring Rows (S)

Power Snatches

Partner Wallball Sit-Ups, 20lbs

Back Squats

Toes 2 Bar (RX), Knee-Ups (S)

Power Cleans

HSPU’s (RX), 1/2 Wallwalks (S)

Front Squats

Burpee Box-Jumps 24″(RX), Step-Ups 24″ (S)

Front Rack Alt Lunges

Double Unders Unbroken (RX), 2x Singles (S)

*BOTH ATHLETES MUST COMPLETE THEIR SET OF ALL REPS BEFORE THE NEXT EXERCISE. ONLY ONE ATHLETE WORKS AT A TIME.

*WEIGHT IS 95/65 LBS (go lighter if req’d)

Then…

Buy Out

New Year in meters on the AAB ….. 2018, 2019, 2020, etc (Switch Out as Req’d) (Switch Out as Req’d)

31 Dec 2021

CrossFit Lackland – CROSSFIT

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December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Warm-up

10 min AMRAP

1 min assault bike (easy)

10 Passthroughs w/ PVC

5 Rings Rows

5 Pushups

5 GHD’s to parallel (focus on leg extension)

Metcon

**Workout Prep**

With Partner

1 set (each)

30 Sec. Echo Bike

5 Pull Ups

5 Dumbbell Bench

5 GHD’s

Metcon (Calories)

Teams of 2 Complete 25 min AMRAP of (Total Cals):

Partner 1:

Echo Bike Cals

Partner 2:

15 Pull-ups (L4), 10 Reps (L3), 5 Reps (L2), 15 Ring Ring Rows (L1), 10 Reps (15 Dumbbell Bench, 2x50s/35s (L4), 2×45/30 lbs (L3), 2×40/25 lbs (L2), 2×35/20 lbs (L1), 2×30/15 lbs (15 GHD situps (L4), 10 Reps (L3), 15 T2B (L2), 10 T2B (L1), 15 V-Ups (*Swap Out after Pull-Ups/DB Bench Press/GHDs are complete

*Only count EB Cals