W.O.D.

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds of:

400 m Run

20 Squats

15 C2GHRPU’s

10 GHDs or AbMat Sit-Ups

5 Pull-Ups

*15 min Cap

Movement Prep

OHS:

2×5 w/45 Bar

1×5 w/45 Bar w/5 sec pause at bottom

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

1×1 @85%

1×1 @90%

1×1 @95%

Shoulder Press:

2×5 w/45 Bar

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

1×1 @85%

1×1 @90%

1×1 @95%

*After you find 1 RM Press move right into Push Press and then Push Jerk

Strength

Overhead Squat (Find 1 RM)

Shoulder Press (Find 1 RM)

Push Press (Find 1 RM)

Push Jerk (Find 1 RM)

CrossFit Lackland – CROSSFIT

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Warm-up

5 min Row

5 min Working in Shoulder Mobility

10 min of:

15 Calorie Echo Bike (moderate to fast)

10 Hanging High Pulls

10 Power Snatches

10 Overhead Squats

*Empty Bar

Then:

10-15 min to working on and up to Snatch Weight

Movement Prep

1 set (at workout pace/weight):

5 Echo bike Calories

5 Power Snatches

Metcon

Metcon (Time)

21-15-9

Echo bike Calories (L4/3), 18-12-6 Cals (L2/L1), 15/9/3 Cals (Power Snatches, 105/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs or lighter (Time Cap: 8 Minutes

CrossFit Lackland – CROSSFIT

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Olympic Lifting

MisFit Clean Complex (15 min to find 1 RM)

1RM MisFit Clean Complex

Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk
As Teams of 2 or 3. Only 1 lifter at a time works.

Metcon

Metcon (Time)

For Time Of:

45/25 lb Sandbag Run as a Team, 800m (RX+RX), 400m (S)

*ea carry’s a SB

Then 6 Rounds of:

20 GHD sit ups (RX+), 15 Reps (RX), 10 Reps OR 20 AbMSUs(S)

20 Burpee Box Jump Overs, 24″ (RX+), 20″ (RX), Step-Ups, 24/20″ (S)

*Must Complete 200 EB Cals before moving on to the run. Can complete prior/during/after. One partner can be on EB while the other does GHD’s and BBJO’s.

Then:

800 meter Sandbag Run as a Team, 45/25 lbs (ea carry’s a SB)

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds of:

200 m Run

15/12 Cal Row

15/12 EB Cals

Metcon

Metcon (Calories)

30 min AMRAP of:

5 Rounds of:

800 m Run (L3), 700 m Run (L2), 600 m Run (L1), 500 m Run (200 m Row

Then AMRAP of:

EB Cals

*EB Cals is the only exercise that counts!

CrossFit Lackland – CROSSFIT

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Warm-up

3 min Row

Then

3 Rounds of:

100 m run

50′ Alternating Lunges w/torso rotation

25 C2GHRPU’s

15 Air Squats

10 PVC Pass Throughs/Around the Worlds

*Start WOD NLT 40 min into class

Movement Prep

100 meter run

5 OHS

Metcon

2021 BCS Classic: Event 3 (Time)

For Time of:

4 rounds (RX+/RX), 3 rounds (S):

Run 400m as a Team

15 Synchro at the top OHS, 135/95 lbs (RX+), 95/65 lbs (RX/S)

Time CAP: 16 Min (RX+), 15 min (RX), 14 min (S)

2021 BCS Classic: Event 3 “Individual” (Time)

For Time of:

4 rounds (RX+/RX), 3 rounds (S):

Run 400m

15 OHS, 135/95 lbs (RX+), 95/65 lbs (RX/S)

Time CAP: 16 Min (RX+), 15 min (RX), 14 min (S)

Cool Down

5 min EB or Row (Easy)

CrossFit Lackland – CROSSFIT

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Note:

We accomplished this WOD on Monday. Pick the exercise you did not complete on Monday.

Warm-up

3 min on EB

Then

3 Rounds of:

100 m row

50′ Alternating Lunges w/torso rotation

25 C2GHRPU’s

15 Air Squats

10 PVC Pass Throughs/Around the Worlds

*Start WOD NLT 40 min into class

Movement Prep

25′ HSW or 25′ OHWL

5 Snatches or Clean and Jerks

Metcon

2021 BCS Classic: Event 1 (Time)

Event 1

Relay

Partner 1

3 rounds

100’ Handstand walk (RX+), 100’ OH Weighted walking lunges, 45/25 lbs (RX), 25/10 lbs (S)

15-12-9 (RX+), 12-9-6 (RX)

Snatch, 135/95 lbs (RX+), 115/75 lbs (RX), 75/55 lbs (S)

Partner 2

3 rounds

100’ Handstand Walk (RX+), 100’ OH Weighted walking lunges, 45/25 lbs (RX), 25/10 lbs (S)

15-12-9 (RX+), 12-9-6 (RX)

Clean and Jerk, 135/95 lbs (RX+), 115/75 lbs (RX), 75/55 lbs (S)

TIME CAP:

17 MIN (RX+), 16 min (RX), 15 min (S)

*Partner 1 goes first and completes all lunges/snatches. Once complete, Partner 2 goes.

2021 BCS Classic: Event 1 (Time)

Event 1

Relay

Partner 1

3 rounds

100’ Handstand walk (RX+), 100’ OH Weighted walking lunges, 45/25 lbs (RX), 25/10 lbs (S)

15-12-9 (RX+), 12-9-6 (RX)

Snatch, 135/95 lbs (RX+), 115/75 lbs (RX), 75/55 lbs (S)

Partner 2

3 rounds

100’ Handstand Walk (RX+), 100’ OH Weighted walking lunges, 45/25 lbs (RX), 25/10 lbs (S)

15-12-9 (RX+), 12-9-6 (RX)

Clean and Jerk, 135/95 lbs (RX+), 115/75 lbs (RX), 75/55 lbs (S)

TIME CAP:

17 MIN (RX+), 16 min (RX), 15 min (S)

*Partner 1 goes first and completes all lunges/snatches. Once complete, Partner 2 goes.

Cool Down

5 min EB or Row (Easy)

CrossFit Lackland – CROSSFIT

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Warm-up

3 min on EB

Then

3 Rounds of:

100 m row

50′ Alternating Lunges w/torso rotation

25 C2GHRPU’s

15 Air Squats

10 PVC Pass Throughs/Around the Worlds

*Start WOD NLT 40 min into class

Movement Prep

5/4 EB Cals

15 DU’s/Singles

Metcon

2021 BCS Classic: Event 2 (AMRAP – Reps)

12 Minute AMRAP (Reps):

3 rounds

20/16 EB Cals (RX+), 16/12 Cals (RX/S),

100 DU’s (RX+), 50 Reps (RX), 100 Singles (S)

Both partners working at the same time, partners start on a different movement.

Max reps synchro toes to bar in remaining time

Scoring:

Score will be the total number of toes-to-bar completed. Tie break time will be the time both athletes finish their designated amount of jump rope and calories on the echo bike.

Flow:

The workout begins with both athletes standing under their designated pull up bar. Each athlete must have one hand touch the pull up rig. At the signal to begin, athletes will sprint to their designated jump rope mat and echo bike. One athlete will begin with their designated amount of double unders. The other athlete will begin accumulating their designated amount of calories on the Rouge Echo bike. Once both athletes have finished their designated amount of work, they will switch movements. Each athlete will then complete the designated amount of jump rope and echo bike. Each athlete is required to complete three full rounds of jump rope and echo bike. Once both athletes complete three rounds of the couplet, the team will move to their designated pull-up bar. Athletes will then complete synchronized toes-to-bar in the time remaining.

Metcon (AMRAP – Reps)

Individual:

12 Minute AMRAP (Reps):

3 rounds

20/16 EB Cals (RX+), 16/12 Cals (RX/S),

100 DU’s (RX+), 50 Reps (RX), 100 Singles (S)

Max reps toes to bar in remaining time

Scoring:

Score will be the total number of toes-to-bar completed.

Cool Down

5 min EB or Row (Easy)

CrossFit Lackland – CROSSFIT

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Warm-up

3 min on EB

Then

3 Rounds of:

100 m row

50′ Alternating Lunges w/torso rotation

25 C2GHRPU’s

15 Air Squats

10 PVC Pass Throughs/Around the Worlds

*Start WOD NLT 40 min into class

Movement Prep

25′ HSW or 25′ OHWL

5 Snatches or Clean and Jerks

Metcon

2021 BCS Classic: Event 1 (Time)

Event 1

Relay

Partner 1

3 rounds

100’ Handstand walk (RX+), 100’ OH Weighted walking lunges, 45/25 lbs (RX), 25/10 lbs (S)

15-12-9 (RX+), 12-9-6 (RX)

Snatch, 135/95 lbs (RX+), 115/75 lbs (RX), 75/55 lbs (S)

Partner 2

3 rounds

100’ Handstand Walk (RX+), 100’ OH Weighted walking lunges, 45/25 lbs (RX), 25/10 lbs (S)

15-12-9 (RX+), 12-9-6 (RX)

Clean and Jerk, 135/95 lbs (RX+), 115/75 lbs (RX), 75/55 lbs (S)

TIME CAP:

17 MIN (RX+), 16 min (RX), 15 min (S)

*Partner 1 goes first and completes all lunges/snatches. Once complete, Partner 2 goes.

2021 BCS Classic: Event 1 (Time)

Event 1

Relay

Partner 1

3 rounds

100’ Handstand walk (RX+), 100’ OH Weighted walking lunges, 45/25 lbs (RX), 25/10 lbs (S)

15-12-9 (RX+), 12-9-6 (RX)

Snatch, 135/95 lbs (RX+), 115/75 lbs (RX), 75/55 lbs (S)

Partner 2

3 rounds

100’ Handstand Walk (RX+), 100’ OH Weighted walking lunges, 45/25 lbs (RX), 25/10 lbs (S)

15-12-9 (RX+), 12-9-6 (RX)

Clean and Jerk, 135/95 lbs (RX+), 115/75 lbs (RX), 75/55 lbs (S)

TIME CAP:

17 MIN (RX+), 16 min (RX), 15 min (S)

*Partner 1 goes first and completes all lunges/snatches. Once complete, Partner 2 goes.

Cool Down

5 min EB or Row (Easy)

CrossFit Lackland – CROSSFIT

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Warm-up

3 Sets

1 Minute Echo Bike (easy to moderate)

8 Dumbbell Suitecase deadlifts (moderate) (each side)

6 inchworms

4 box step ups (each side)

Then:

Work up to Deadlift weight

Movement Prep

1 Set: (at workout pace)

2 Deadlifts (at workout weight)

3 Push Ups

4 Box Jumps (at workout height)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Sets

3 Min AMRAP

3 Deadlifts, 275/185 lbs (L4), 225/155 lbs (L3), 205/135 lbs (L2), 185/105 lbs (L1), 155/85 lbs or lighter (6 Push Ups (Chest to AbMat) (L3/2/1), Assisted Push-Ups (9 Box Jumps , 24/20″ (L3), Step-Ups (L2), 20/16″ (L1), Step-Ups (-Rest 1 Minute-

* Start each AMRAP where you left the previous one off at

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds of:

400 m Run

20 Squats

15 C2GHRPU’s

10 GHDs or AbMat Sit-Ups

5 Pull-Ups

*15 min Cap

Movement Prep

OHS:

2×5 w/45 Bar

1×5 w/45 Bar w/5 sec pause at bottom

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

1×1 @85%

1×1 @90%

Push Jerk:

2×5 w/45 Bar

1×5 @50%

1×5 @60%

1×3 @70%

1×2 @75%

1×1 @80%

1×1 @85%

Strength

Overhead Squat ( 3 sets x 1 reps @ 95% 1RM OHS)

Push Jerk (10 sets x 3 reps @90% 1RM Push Jerk)