W.O.D.

CrossFit Lackland – CROSSFIT

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Warm-up

10 min Coaches Choice

Strength Phase

Sumo Deadlift (5 sets of 3 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

3 Deficit HSPU, 45/25″ (L4), Strict HSPU’s (L3), HSPU’s (L2), Wall-Walks (L1), C2GHRPU’s (3 D-Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

50’ D-Ball Carry, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

CrossFit Lackland – CROSSFIT

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Warm-up

10 min Coaches Choice

Metcon

Metcon (Time)

For Time of:

400 m Run

Then:

21-15-9

Front Squat, 115/95 lbs (L4), 105/85 lbs (L3), 95/75 lbs (L2), 85/65 lbs (L1), 75/55 lbs (Bar Facing Burpee

Rest 5:00

21-15-9

Cal Row

Box Jumps, 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ (AAB Cals

Power Clean, 115/95 lbs (L4), 105/85 lbs (L3), 95/75 lbs (L2), 85/65 lbs (L1), 75/55 lbs (400 m Run

CrossFit Lackland – CROSSFIT

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Warm-up

Coaches Choice – 10 min

Strength Phase

Bench Press (Find 20 Rep Max (Unbroken Reps))

Metcon

Metcon (Time)

2 RFT of:

25 Chest-to-bar pull-up (L3), Pull-Ups (L2), Ass’s PU’s (L1), Ring Rows (150 Double Unders (L4), 125 Reps (L3), 100 Reps (L2), 75 Reps (L1), 150 Singles (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged BC or 200′ BC (*15 min cap

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Note:

Sorry no 10 am class today

CrossFit Lackland – CROSSFIT

ATTENTION: IF YOU WANT TO DO ROMWOD, COACH PHIL WILL BE AT THE GYM TO START ROMWOD AT 830 AM.

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ROMWOD

“WINGMEN” (AMRAP – Reps)

In Teams of Two, One Person Works @ A Time:

In Honor of A1C Cuddeback’s Birthday 7/6)

11 Min AMRAP of:

7 Power Cleans, 155/115 lbs (RX+), 135/95 lbs (RX), 95/65 lbs (S)

6 Shoulder to Overhead, 155/115 lbs (RX+), 135/95 lbs (RX), 95/65 lbs (S)

Rest 2 min

In Honor of SrA Alden’s Birthday (9/24)

11 Min AMRAP of:

9 Chest to Bar Pull-Ups (RX+), Pull-ups (RX), 9 Ring Rows (S)

24 Push-ups (RX), Push-ups from the knees (S)

Rest 2 min

In Recognition of the Units they Served (86 VRS, 48 SFS)

11 Min AMRAP of:

86 Double Unders (RX), 86 Double Under Attempts (S)

48 Squats

CrossFit Lackland – CROSSFIT

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ROMWOD

Warm-up

100 Double Unders (Time)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

CrossFit Lackland – CROSSFIT

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Warm-up

8 min AMRAP of:

10/8 AAB Cals

20 DU’s or Singles

10 Goblet Squats

Then:

4 minutes of stretching on your own

Metcon

Metcon (Time)

4 RFT of:

100 Double Unders (L4), 80 Reps (L3), 60 Rep[s (L2), 100 DU Attempts (L1), 100 Singles (100 m D-Ball Carry, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/100 Cals on the AAB (L3), 80 Cals (L2), 60 Cals (L1/

CrossFit Lackland – CROSSFIT

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Warm-up

15/12 Cal Row

15 Air Squats

10 Single Arm DB RDL (R/L)

20 Hip Bridges

5 Strict Pull-ups or Assisted Pull-Ups

Strength Phase

Back Squat (20 min to find 1 RM)

Metcon

Metcon (Time)

For Time of:

50 Wallballs, 30/20 lbs @ 10′ (L4), @ 9′ (L3), @ 8′ (L2), 20/14 lbs @ 10/9′ (L1), @ 9/8′ (40 Cal Row (L4), 35 Cals (L3), 30 Cals (L2), 25 Cals (L1), 20 Cals (30 Alt DB Snatches 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 20/10 lbs (20 Box Jump Overs 30/24″ (L3), 24/20″ (L2), 20/16″ (L1)

15 Bar Muscle Up (L4), 10 BMU’s (L3), 5 BMU’s (L2), 15 Pull-Ups + 15 Ring Dips (L1), 15 Asst PU + 15 Ass RD or 15 Ring Rows + 15 Box Dips (

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 on AAB

:30 HS or Plank Hold

10 Inchworms

Metcon

Metcon (Time)

3 RFT of:

30/21 Cals on AAB

25 SHSPU (L4), HSPU’s (L3), 15 Wall-Walks (L2), 10 Wall-Walks (L1), 5 Wall-Walks or 25 C2GHRPU’s (

Metcon (Time)

3 RFT of:

1000m C2 Row

100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25″ (L1), 100′ Bear Crawl (

Metcon (Time)

3 RFT of:

400m Run

25 Squats

CrossFit Lackland – CROSSFIT

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Warm-up

Strength Phase

25 min to complete all three Shoulder Exercises

Shoulder Press (Find 5 RM)

Push Press (Find 3 RM)

Push Jerk (Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

50 AbMat Sit-Ups (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1/3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Up’s (L1), 6 Rope Get-Ups (