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W.O.D.

CFL #650

CrossFit Lackland – CROSSFIT

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Warm-up

16 min AMRAP of:

2:00 Row

50′ Lateral Side Step (Left/Right) w/KB

20 Goblet Squats

20 Romanian KB Deadlifts

*Use light KB

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Power Phase

Bench Press (20 min to find 1 RM)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L2: 115/75 lbs

L1: 95/65 lbs

Time cap: 5:00

Additional Work (On Your Own After Class)

Back Squat (4×12 in tempo (4:0:3:0))

Squat Snatch (Snatch Wave: 3, 2, 1, 3, 2, 1, 3, 2, 1 Working set)

Metcon (Time)

5 RFT of:

Assault Bike

30/24 cal moderate

20/16 cal mod/fast

10/8 cal fast

:30 b/t reps

:90 b/t rounds

CFL #649

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

2:00 AAB Bike

100′ Lunges (Forward/Backward)

10 Air Squats (2 sec pause in the bottom)

10 Inchworms

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

25/20 Cals on AAB (L4/3), 20/15 cals (L2/1), 15/10 cals (25 Wall balls, 20/14 lbs @ 10′ (L4/3), 20 reps @9′ (L2/1), 15 reps @8′ (

Metcon (Distance)

20 min AMRAP (distance) of:

Run 1000m

(200m fast/200m easy/200m fast/200m easy/200m fast)

Rest 1:00 b/t rounds

CFL #648

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice – 5 min

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Front Squat (25 min to find 1 RM)

Metcon

Metcon (Time)

For Time of:

50 GHD Sit-Ups (L4), 40 (L3), 50 AbMat Sit-ups (L2/1/50 Chest to Ground HR Push Up

50 T2B (L4), 40 (L3), 30 (L2/1), 50 Knee-Ups (100’ HS walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (AMRAP – Rounds and Reps)

Teams of two

27 min AMRAP of:

Part 1

50′ Sandbag Lunges, 45/25 lbs

50′ Sandbag Walk

15 Lateral Burpee over Sandbag

10 KBS, 70/53 lbs (L3), 53/35 lbs (L2), 35/16 lbs (L1)

Part 2

30 cals on the AAB

*Athlete one completes Part 2 while athlete two completes part 1. Switch out after 30 cals. Score is only for Part 1.

CFL #647

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

3 rounds for time:

100 Double Under (L4/3), 75 (L2), 50 Attempts (L1), 100 Singles (20 Strict HSPU’s (L4), HSPU’s (L3), 7 Wall Walks (L2), 3 Wall Walks (L1), 10 Seated DB Press, 35/25 lbs (15 Box Jumps, 24/20″ (L4/3/2), Box Step Ups (L1/20 Strict HSPU’s (L4), HSPU’s (L3), 7 Wall Walks (L2), 3 Wall Walks (L1), 10 Seated DB Press, 35/25 lbs (100 Double Under (L4/3), 75 (L2), 50 Attempts (L1), 100 Singles (Rest 5:00 b/t rounds.

CFL #646

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

CFL #645

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (Time)

4 RFT of:

400 m Run

75’ Hs walk (L4), 50′ (L3), 25′ (L2), 150′ Bear Crawl (L1/

5k Row (Time)

Max Effort 5k Row

Additional Work (On Your Own After Class)

Back Squat (3×12)

CFL #644

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

20/15 Cal Row

5-10 Strict Pull ups or Ring Rows

20 Alt Let V-ups

10 PVC OHS

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (Time)

3 RFT of:

3-2-1

Rope Climbs (L4/3/2/1), Rope Get-Ups (6-4-2

Squat Snatch, 185/125 lbs (L4), 155/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (Rest 5:00 b/t rounds.

*Go as Heavy as you can safely….

Rest 5 min then do WOD 2

Metcon (Time)

4 RFT of:

18/15 Cal Row

15 Toes To Bar (L4/3/2), Knee-Ups (L1), AbMat Sit-Ups (12 Strict Def HSPU, 4/3″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 6 Wall Walks (L1), Seated DB Presses, 35/25 lbs (

Additional Work (On Your Own After Class)

Deadlift (5×5 @70% of your 1RM )

CFL #643

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (Time)

For Time of:

10 Thrusters, 135/95 lbs (L4), 115/85 lbs (L3), 105/75 lbs (L2), 95/65 lbs (L1), 85/55 lbs (500m Row

10 Thrusters, 135/95 lbs (L4), 115/85 lbs (L3), 105/75 lbs (L2), 95/65 lbs (L1), 85/55 lbs (500m Row

10 Thrusters, 135/95 lbs (L4), 115/85 lbs (L3), 105/75 lbs (L2), 95/65 lbs (L1), 85/55 lbs (

Metcon (Time)

For Time of:

10 Bar Muscle ups (L4), 5 Reps (L3), Pull-Ups/Dips (L2), Assisted PU/Dips (L1), Ring Rows/Box dips (500m Row

10 Bar Muscle ups (L4), 5 Reps (L3), Pull-Ups/Dips (L2), Assisted PU/Dips (L1), Ring Rows/Box dips (500m Row

10 Bar Muscle ups (L4), 5 Reps (L3), Pull-Ups/Dips (L2), Assisted PU/Dips (L1), Ring Rows/Box dips (

Additional Work (On Your Own After Class)

Metcon (Time)

5 RFT of:

20/15 Cal Assault Bike

10 Burpee Box Get Over 48″

20 Pull Up

Rest 3:00 b/t rounds.

Metcon (No Measure)

3 Rounds (no measure):

10 Glute Ham Raise

20 Hip Extensions

Rest 2:00 b/t Rounds.

CFL #642

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L2) (No Measure)

10 Hanging Knee-Ups (M)

15 Sec Rest

8 Hanging Knee-Ups (M)

25 Ab Crunches (Hold for 2 seconds at top)

20 Ab Crunches (Fast)

Metcon

Metcon (AMRAP – Reps)

6 Rounds of:

4 min AMRAP of:

400m run (L4/3), 200m Run (L2/1/8/6 Muscle Up (L4), Bar MU’s (L3), Pull-Up’s/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (Max Reps Power Clean @ 75% of 1 RM or if you don’t have a 1 RM: 225/155 lbs (L4), 205/135 lbs (L3), 185/105 lbs (L2), 135/85 lbs (L1), 95/65 lbs or lighter (Rest 4:00 b/t Rounds

Score is number of power cleans

Don’t use over 75% of 1 RM power clean

Additional Work (On Your Own After Class)

Front Squat (3×3 @80% of your 1RM )

Power Snatch (5×3 working sets, ascending. (Not TnG))

Snatch Pull (5×3, heavy across)