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W.O.D.

CFL #1187

CrossFit Lackland – CROSSFIT

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Warm-up

6 Min AMRAP:

10 Alternating Bodyweight RDLs (Total)

8 Air Squats with 2 sec pause at the bottom each rep

6 Alternating Lunge Elbow to the Floor (Total)

Metcon

Metcon (Time)

For Time of:

60 Box Jumps, 24/20″ (L3), 20/16″ (L2), Step-Ups, 24/20″ (L1), 60 Total Alternating Box/Chair Step Ups (60 Total Alternating Stepback Lunges

120 Air Squats (L3), 100 (L2), 80 (L1), 60 (This is a chipper style workout. Break movements into smart sets with quick breaks.

Make sure to stand tall at the top of each movement.

Gym

CrossFit Lackland – Gymnastic Progressions

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Gym: Metcon (No Measure)

Warm up:

2 min row

Then, 2 RFT:

10 PVC pass through a

10 Scap Retractions

10 V ups

10 Arch ups

Skill work:

Toes to Bar Progressions

CFL #1186

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 Complete 30 min AMRAP of:

20 Step Back Lunges, 185/125 lbs (L4), 165/105 lbs (L3), 145/85 lbs (L2), 125/65 lbs (L1), 105/45 lbs (20 Muscle Ups (L4), BMU’s (L3), 20 C2BPull-Ups + 20 RD’s (L2), 20 Pull-Ups + 20 RD’s (L1), 20 Ring Rows + 20 Box Dips’s (200’ handstand Walk (L4), 150′ (L3), 100′ (L2), 50′ (L1), 25′ or 400′ Bear Crawl (Hang Power Cleans, 185/125 lbs (L4), 165/105 lbs (L3), 145/85 lbs (L2), 125/65 lbs (L1), 105/45 lbs (20 Box Jumps, 30/24″ (L4), 24/20″ (L3), Step-Ups (L2), 20/16″ (L1), Step-Ups (20 Deficit Handstand Push Ups, 6″/4″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 10 Wall Walks (L1), 20 Seated DB Press, 2×35/25 lbs (20 Front Squats 185/125 lbs (L4), 165/105 lbs (L3), 145/85 lbs (L2), 125/65 lbs (L1), 105/45 lbs (*Swap out as required. Only one athlete can do movement at a time

Gym

CrossFit Lackland – Gymnastic Progressions

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Gym: Metcon (No Measure)

Warm up:

2 min row

Then, 2 RFT:

10 PVC pass through a

10 Scap Retractions

10 V ups

10 Arch ups

Skill work:

Toes to Bar Progressions

CFL #1185

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210205-legs-spine (23 min)

Warm-up

AMRAP 8 Minutes

1:00 AAB or Row (build intensity each round)

10 empty bar overhead squats

50 single unders

25 plate hops

5 empty bar thrusters

Movement Prep

Work up to OHS/Thruster weight

Must start Metcon NLT: 45 min into class

Metcon

Metcon (Time)

For Time of:

3 Rounds

10 Overhead Squats, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 10 reps or 50 Penguin Taps or 100 singles (10 Thrusters

50 Double Unders

*Same scaling as 1st part

Athletes Notes

TARGET SCORE

Target Time: sub 11 minutes

Time Cap: 15 minutes

CFL #1184

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210207-lower-body (24 min)

Warm-up

Coaches Choice – 5 min

Metcon

Power Clean (10 through 1 Reps, from 50% to 95%)

Power Cleans (For Time):

10 Reps @ 50%

9 Reps @ 55%

8 Reps @ 60%

7 Reps @ 65%

6 Reps @ 70%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 85%

2 Reps @ 90%

1 Rep @ 95%

*Go for a new 1 RM if you so desire

*25 min cap

Metcon (Time)

Power Cleans (For Time):

10 Reps @ 50%

9 Reps @ 55%

8 Reps @ 60%

7 Reps @ 65%

6 Reps @ 70%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 85%

2 Reps @ 90%

1 Rep @ 95%

*Go for a new 1 RM if you so desire

*25 min cap

CFL #1183

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/pigeons-puppies-frogs-short (14 min)

Warm-up

5 min AMRAP of:

5 Calorie AAB/Row

5 single arm dumbbell presses (light/moderate) (each side)

10 PVC Pass Throughs/Around the Worlds

10 air squats

Movement Prep

1 Set: (at workout pace)

5 chest to bar pull-ups

5 push-ups

5 sit-ups

5 air squats

Metcon

Metcon (Time)

For Time (include rest)

Task Tabata

300 reps, following the pattern:

20 seconds of chest to bar pull-ups (RX+), Pull-UPs (RX), Ring Ring Rows (S)

-Rest 10 seconds-

20 seconds of push-ups (RX), Knee Push-Ups (S)

-Rest 10 seconds-

20 seconds of Ab Mat sit-ups (RX)

-Rest 10 seconds-

20 seconds of air squats (RX)

-Rest 10 seconds-

*Keep repeating pattern until 300 total reps are completed

-Rest 5:00 between workouts-

Double Task Tabata

200 reps, following the pattern:

40 seconds of strict pull-ups (RX+), Pull-Ups (RX), Ring Rows (S)

-Rest 20 seconds-

40 seconds of dumbbell bench presses, 2×50/35 lbs (RX+), 40/25 lbs (RX), 30/15 lbs (S)

-Rest 20 seconds-

40 seconds of toes to bar (RX+), Knee-Ups (RX), Ab Mat Sit-Ups (S)

-Rest 20 seconds-

40 seconds of wall balls, 20/14 lbs @ 10/9′ (RX), @ 9/8′ (S), 16/10′ @ 10/9′ (SS)

-Rest 20 seconds-

*Keep repeating pattern until 200 total reps are completed

Athletes Notes

TARGET SCORE

Target Time Set 1: sub 10 minutes

Time Cap Set 1: 14 minutes

Target Time Set 2: sub 12 minutes

Time Cap Set 2: 16 minutes

Total Time Cap (including rest): 35 min

CFL #1181

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210208-lower-body (24 min)

Warm-up

5:00 easy cardio (your choice)

-into-

5:00 easy cardio (your choice)

*perform 5 inchworms every minute on the minute

Movement Prep

1 set (at workout pace)

2 Power Snatches (at workout weight)

2 Burpees over bar

2 Power Clean and Jerks (at workout weight)

Metcon

Metcon (Time)

5 RFT of:

6 Power Snatches, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (6 Burpees over bar

6 Power Clean and Jerks, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (6 Burpees over bar

*Target Time:

sub 10 minutes

Time Cap:

15 minutes

Gym

CrossFit Lackland – Gymnastic Progressions

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Gym: Metcon (No Measure)

Warm up: 2 min row

Then, 2 RFT:

25′ bear crawls

5 Walkouts w/push ups

5 needle kicks each side

10 Hollow rocks

Skill: Handstand walk progressions and body control