W.O.D.

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://romwod.com/app/ (Short)

Warm-up

2 Rounds (Steady movement through the following):

1 Minute Bike (start easy and build intensity each round)

8 Single Arm Dumbbell Press (each side) (light/moderate)

8 Single Arm Dumbbell Front Squats (each side) (light/moderate)

8 inchworm into box step up

Movement Prep

1 Set: (at workout pace)

6/4 Calorie Assault Bike

3 Dumbbell Thrusters (at workout weight)

3 Burpee Box Jump Overs (at workout height)

Metcon

Metcon (Time)

10 Rounds for Time of:

12/10 Echo Bike C)als (L4), 11/9 Cals (L3), 10/8 Cals (L2), 9/7 Cals (L1), 8/7 Cals (10 Dumbbell Thrusters, 2×50’s/35s lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (10 Burpee Box Jump Overs, 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ Step-Ups (*30 min Time Cap

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://romwod.com/app/ (Short)

Warm-up

3 Sets

9 Hanging scap retractions on the ring

6 kip to swings

3 ring dips

9 power snatches (empty bar)

9 power clean and jerks (empty bar)

Movement Prep

1 Set: (at workout pace/scaling)

2 Muscle Ups

2 Power Snatches (at workout weight)

2 Bar Muscle Ups

2 Power Clean and Jerks (at workout weight)

Metcon

Metcon (Time)

3 Rounds for Time (Don’t include Rest):

1 Round every 10:00

10/8 Muscle Ups or Strict Pull-Ups + Dips (L4), 8/6 MU’s or Strict Pull-Ups + Dips (L3), 10/8 Pull-Ups + Dips (L2), 8/6 Pull-Ups + Dips (L1), 10/8 Ass’d Pull-Ups + Ass’d Dips or Ring Rows + Box Dips (

Strength

Deadlift (Find 1 RM)

If you did not complete your 1 RM last week or if you want to redo it. Here is your chance.

CrossFit Lackland – CROSSFIT

Happy Memorial Day. Please remember what this day is about. Memorial Day honors and mourns the military personnel who have died in the performance of their military duties while serving in the United States Armed Forces.

We are closed for the day in the honor of those who have passed, to spend time with the ones we love and appreciate.

View Public Whiteboard

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Smurph (Time)

For Time:

1/2-Mile Run

50 Pull-ups

100 Push-ups

150 Air Squats

1/2-Mile Run

If you have a 20# vest or body armor, wear it.

Partner Murph (Time)

For Time of:

1 Mile Run w/Vest, 20/14 lbs

100 Pull-Ups (RX), Ring Rows (S)

200 Push-Ups (RX), knee chest to ground hand release push-ups (S)

300 Squats

1 Mile Run w/Vest, 20/14 lbs

*Teams of 2:

*Run as a Team

*Divide all reps up as required

*Go in order

Team Murph (Time)

For Time of:

1 Mile Sandbag Run, 45/25 lbs

100 Pull-Ups (RX), 2 to 1 Ring Rows (S)

200 Push-Ups (RX), 2 to 1 knee push-ups (S)

300 Squats

1 Mile Sandbag Run, 45/25 lbs

*Teams of 4:

*Each runs 100 meters w/SB and hands off SB (only one runner at a time)

*Divide all reps up as required

*Go in order

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://romwod.com/app/routine/aragorn

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://romwod.com/app/ (Short)

Warm-up

1 Round of

15/12 Calorie Row

20 plate hops

30 Heavy Single Unders or 60 Double Unders or 90 Singles

Then spend 5 minutes working up to PS weight.

Movement Prep

1 Set: (at workout pace/weight)

1 Power Snatch (at workout weight)

3 Burpees over bar

10 Heavy Double Unders or 20 DU’s

Metcon

Metcon (Time)

Teams of 2 Complete 10 Rounds for Time of:

3 Power Snatches Each, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs (

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://romwod.com/app/ (Long)

Warm-up

30/24 EB Cals

2 min Hanging Lat Stretch

3 Rounds of:

15 GHD’s

10 KB OHS (5 Ea)

5 Pull-Ups

Movement Prep

Work up to Bench Press working weight

2×5 reps w/45 lb Bar

1×5 reps, 10 sec Down, 3 sec pause at the bottom/1 sec up

1×5 @ 50%

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

Then go for new 1 RM

Strength

Bench Press (Find 1 RM)

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

https://romwod.com/app/ (Long)

Warm-up

500 m Row

2 min Hanging Lat Stretch

3 Rounds of:

15 Banded Good Mornings

10 KBs

5 GHD Reverse Hypers

Movement Prep

Work up to Deadlift working weight

2×5 reps w/45/35 lb Bar

1×5 reps, 5 sec Up, 1 sec pause at top/10 sec down

1×5 @ 50%

1×5 @ 60%

1×3 @ 70%

1×2 @ 80% (May start wearing belt/using straps)

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

Then go for new 1 RM

Strength

Deadlift (Find 1 RM)

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

After Class if you wish

Warm-up

500m Row

15 sec Hanging Lat Stretch (Ea)

Then 3 rounds of:

5 Scap Pull-Ups

5 Kips

5 Kips to swing

Movement Prep

At workout pace/scaling;

3 Strict Pull-Up

6 push ups

9 air squats

50m Run

*w/20lb/14lb vest.

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

200m Run or 12/8 EB Cals

10 Strict Pull-Ups (L3), Pull-Ups (L2), Ass’d PU’s (L1), Ring Rows (-Rest 5 Minutes-

10 Minute AMRAP

200m Run or 12/8 EB Cals

20 Push-Ups (RX), Ass’d Knee-PU’s (S)

-Rest 5 Minutes-

10 Minute AMRAP

200m Run or 12/8 EB Cals

30 Air Squats (RX), 15 reps (S)

*RX+: 20lb/14lb Vest

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Metcon

Abigail’s 20th Birthday WOD (Time)

Teams of 2 Complete for Time of:

Buy In: 2001 Calorie Row

Then:

5 Rounds of:

20 Pull-Ups (RX), Ring Rows (S)

20 Box Jumps, 24/20″ (RX), 20/16″ (S)

20 EB Cals

20 KBS, 70/53 lbs (RX), 53/35 lbs (S)

20 T2B (RX), Knee-Ups (RX)

*Divide Cals/Reps as Required. Only 1 athlete at a time works

Cash Out: 22 Rope Climbs (RX), 44 Rope Get-Ups (S)

*Can complete RC’s anytime after the ROW, must be completed prior to Time Cap of 45 min!