W.O.D.

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

Please see below for this weeks schedule.
02 Jan: 10 am Only (all other classes are cancelled)
03 Jan: Normal Classes *Except no 6:30 pm Class
04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

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Olympic Lifting

Hang Power Clean (10 min to find 2 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP of:

Buy in

200m Sled Push, 45/25 lbs (RX), 25/00 lbs (S) *100m Each

Then AMRAP of:

10 Reps of ea: *Divide reps as req’d

PHSPU (L4), Def HSPU, 45/25 lbs plates (L3), HSPU’s (L2), Wall-Walks (L1), 20xC2GHRPU’s (Box Jump and Overs, 48″ (L4/3), Box Get-Overs (L2/L1/T2B (RX), Knee-Ups (S)

Then:

Cash Out: (Must complete prior to 25 minutes is up…..or AMRAP doesn’t count)

200m Sled Push, 45/25 lbs (RX), 25/00 lbs (S) *100m Each

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

Please see below for this weeks schedule.
01 Jan: 10 am Only (all other classes are cancelled)
02 Jan: 10 am Only (all other classes are cancelled)
03 Jan: Normal Classes *Except no 6:30 pm Class
04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

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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 2 Rounds 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)

*FIRST ATHLETE MUST COMPLETE THEIR SET OF ALL REPS BEFORE THE NEXT PARTNER GOES.

*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)

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

Please see below for this weeks schedule.
31 Dec: 10 am Only (all other classes are cancelled)
01 Jan: 10 am Only (all other classes are cancelled)
02 Jan: 10 am Only (all other classes are cancelled)
03 Jan: Normal Classes *Except no 6:30 pm Class
04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

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Strength Phase

Deadlift (Find 1 RM)

Teams of 3:

EMOM for 15 min: Add 20/10 lbs per min. 1 bar per team unless m/f team.

Pick your starting weight……

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

20 min AMRAP of:

15 Burpee Box get over 48″

45/35 Cal Row

15 Bar MU (L4), C2BPU’s (L3), Pull-Ups (L2), Ass’d Pull-Ups (L1), Ring Rows (45 GHD Sit Up (L4), T2B (L3), Knee-Ups (L2), AbMat Sit-Ups (L1/

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

Please see below for this weeks schedule.
30 Dec: Normal Classes
31 Dec: 10 am Only (all other classes are cancelled)
01 Jan: 10 am Only (all other classes are cancelled)
02 Jan: 10 am Only (all other classes are cancelled)
03 Jan: Normal Classes *Except no 6:30 pm Class
04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

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Warm-up

800 m Run

Then:

5 min AMRAP of:

5 pull-ups

10 push-ups

15 squats

Metcon

Metcon (Time)

25/20 Cal Row

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cals on AAB

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cal Row

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cals on AAB

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cal Row

Olympic Lifting

Squat Snatch (3 reps @65%, 70%, 75%, 80%, and 85%)

*Use the remainder of the class to complete….or stay later

*Post Heaviest weight achieved for 3 reps (not touch and go)

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 2 Complete for Time of:

400m Sandbag Run, 45/25 lbs

3 rounds

21 Bench Presses, 135/85 lbs (RX), 95/65 lbs (S)

3 Rope Climbs (RX), 9 Rope Get-Ups (S)

400m Sandbag Run, 45/25 lbs

3 rounds

15 Ground to Shoulders, 135/85 lbs (RX), 95/65 lbs (S)

3 Rope Climbs (RX), 9 Rope Get-Ups (S)

400m Sandbag Run, 45/25 lbs

3 rounds

9 Ground to Overhead, 135/85 lbs (RX), 95/65 lbs (S)

3 Rope Climbs (RX), 9 Rope Get-Ups (S)

400m Sandbag Run, 45/25 lbs

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
28 Dec: Normal Classes

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ROMWOD

Metcon

Metcon (Time)

2 RFT of:

60 Toes to Bar (L4), 50 Reps (L3), 40 Reps (L2), 30 Reps (L1), 60 Knee-Ups (20 D-Ball Clean 150/100 lbs (L4/3), 100/60 lbs (L2/1), 60/30 lbs (*Rest 5 in b/t rounds

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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ROMWOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

800 m Run

*Rest 90 Sec

50/35 Cals on AAB

*Rest 90 Sec

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
26 Dec: 10 am Only (all other classes are cancelled)
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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Metcon (Time)

Teams of Four Complete for Time:

10,000 lb buy in of any lift and any weight (can’t change weight or lift once picked)

Then:

10 AAB Cals ea

100 D-Ball Clean over Shoulder, 150/100 lbs (RX), 100/60 lbs (S)

10 C2 Cals ea

50 Syncro Burpee over Bars (Facing)

10 AAB Cals ea

100 ALT DB Snatches, 50/35 lbs (RX), 40/25 lbs (S)

10 C2 Cals ea

100 C&J’s at 135/95 lbs (RX), 95/65 lbs (S)

Cash Out:

400 m Run as a Team

*Once an athlete completes their 10 cals they can start on the next exercise. However all reps must be completed before starting Cals.

*Burpees must be completed as a team of 2

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
25 Dec: 10 am Only (all other classes are cancelled)
26 Dec: 10 am Only (all other classes are cancelled)
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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12 Days of Christmas (Time)

Teams of two complete for time of:

1 x 200 m run

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

3 x Chest to bar pull-up (RX+), KPU (RX), Ring Rows (S)

4 x Squat Cleans 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

5 x HSPUs (RX), C2G Push-Ups (S)

6 x Wallballs, 20/14 lbs @ 10′ (RX), @ 8′ (S)

7 x Pistols (RX), Squats (S)

8 x Push Jerks 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

9 x KBS 53/35 lbs (RX), 35/25 lbs (S)

10 x Toes to Bar (RX), Knee Ups (S)

11 x Box Jumps 24/20″ (RX), 20/16″ (S)

12 x Thrusters 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

(Each team member completes all reps)

(45 min cap)

*This goes just like the 12 Days of Christmas….

200m Run

2 x PS

200m Run

3 x C2BPU’s

2 x PS

200m Run

4 x SC

3 x C2BPU’s

2 x PS

200m Run

etc, etc, etc……

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
24 Dec: 10 am Only (all other classes are cancelled)
25 Dec: 10 am Only (all other classes are cancelled)
26 Dec: 10 am Only (all other classes are cancelled)
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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All I want for Christmas….. (AMRAP – Rounds and Reps)

Teams of two 25 min AMRAP of:

5 Cals on C2 (All)

10 Cals on AAB (All)

15 Double Unders (L)4/3/2), Attempts (L1), 30 Singles (1 Deadlift, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Hang Squat Clean, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Shoulder to Overhead, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Muscle Up (L4), Bar MU (L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (1 Ring Dip (L4/3/2), Assisted Dips (L1), Box Dips (1 Strict HSPU (L4) HSPU’s (L3), Wall Walks (L2/1), Seated DB Press, 35/25 lbs (*Add 1 Rep per Round for gymnastics

*Muscle up then Ring Dip or Bar Muscle Up then Bar Dip

*Each Athlete must compete all reps before moving on