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W.O.D.

CFL #729

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:30 bike

20 hip ext

10 cossack squat R/L

10 single arm upright row R/L

*10 min cap

Olympic Lifting

Squat Snatch (Spend 20 minutes working up to METCON weight)

Metcon

Metcon (Time)

4 RFT of:

400m run

3 legless rope climbs (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 9 Rope Get-Ups (7 squat snatches 185/130 (L4), 135/95 lbs (L3), 95/65 lbs (L2), Power Snatches, 95/65 lbs (L1), 65/35 lbs (*Legless Rope Climb should ideally be done in 2:00 or less each set

31 Heroes

CrossFit Lackland – CROSSFIT

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31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

CFL #728

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

20/15 Cal Row

50′ Banded Side Step (R/L)

15 Banded Air Squats

-Then-

Hip/Ankle Mobility

Strength Phase

Back Squat (Find 1 RM)

Metcon

Karen+ (Time)

150 Wallballs for Time

30/20 lbs (RX+), 20/14 lbs (RX), 14/10 lbs (S)

*All RX+/RX at 10′

CFL #727

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time:

20/15 Cal Assault Bike

400 m Run

30 Goblet Squats, 70/53 lbs (L4), 53/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1), 15/00 (800 m Run

20 Goblet Squats, 70/53 lbs (L4), 53/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1), 15/00 (1600 m Run

10 Goblet Squats, 70/53 lbs (L4), 53/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1), 15/00 (

CFL #726

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover symmetry activation (Before Class)

-Then-

3 rounds:

20/15 Cal Row

10 DB Single Leg RDL (R/L)

10 DB Single Arm Strict Press (R/L)

10 Inchworm

15 PVC Pass Throughs

*10 min Cap

Strength Phase

Bench Press (20 min to find 1 RM)

Metcon

Metcon (Time)

3 RFT of:

15 Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 135/75 lbs (15 Strict HSPU (L4), HSPU’s (L3), 5 Wall Walks (L2), 15 Seated DB Press, 35/25 lbs (L1), 15 C2GHRPU’s (

CFL #725

CrossFit Lackland – CROSSFIT

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Warm-up

Hinshaw Warm up: https://www.youtube.com/watch?v=VW42KKmjEZY

50′ High Knee Karaoke

50′ Over the Hurdle

50′ Knee to Chest

10 ea side Figure 4

50′ Lunges w/Reaching palms to the Air

50′ Lunges w/Torso Twist (in the direction of the knee that is up)

50′ Toe Touch

50′ High Knees

50′ Butt Kicks

50′ Straight Leg shuffle

50′ Side Step

50′ Side Step Jumping Jack

30 sec Sitting Arm Swing

30 sec Standing Arm Swing

25′ Toes Out Walk

25′ Toes in Walk

25′ Walk on Heels

25′ Walk on Toes

25′ Walk on Outside of Foot

25′ Walk on Inside of Foot

100 m jog

100 m run

*10 min cap

Metcon

2 Mile Run (Time)

Run 2 miles for time

Metcon (Time)

For Time:

10 D-Ball Clean to Shoulder, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (Handstand Walk, 100′ (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (Handstand Walk, 100′ (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (Handstand Walk, 100′ (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (

CFL #724

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (Before Class)

-then-

3 rounds:

1:00 row

5 inchworm

15 Air Squats

10 Dumbbell Snatch (light)

*10 min cap

-then-

2 sets burgener warm up

Olympic Lifting

Squat Snatch (30 min to find 1 RM)

Metcon

Metcon (Time)

3 RFT of:

15 Thrusters, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (15 Bar Facing Burpees

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

Squat Clean Thruster (Find 1 RM)

Metcon

Metcon (Time)

Teams Complete for Time of:

5 Rounds of:

Each Team Member Completes:

1 Peg Board Ascent (L3/2/1), Attempts, 1/2 way up (2 Rope Climbs (L3/2), 1 Rope Climb (L1), 1/2 way up or 4 Rope Get-Ups (3 Muscle-Ups (L4), Bar MU’s (L3), Pull-Ups/Dips (L2), Assisted Pull-Ups/Dips (L1), Ring Rows/Box Dips (

CFL #723

CrossFit Lackland – CROSSFIT

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Warm-up

10:00 AMRAP of:

5-7 Strict Pull Ups or Ring Rows

10 DB Snatch (Start light and ascend in weight each round)

10 Hip Bridges

Metcon

Metcon (Time)

3 RFT of:

10 Bar Muscle Up (L4), Strict Pull-Ups/Ring Dips (L3), Pull-Ups/Dips (L2), Assisted Pull-Ups/Dips (L1), Ring Rows/Box Dips (10 Dumbbell Snatch 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (

CFL #722

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry (Before Class)

2 rounds:

2:00 Machine of your choice

20 Air Squats

20 PVC Pass Throughs

20 Banded Pull Aparts

1:00 HS Hold or Plank Hold

Metcon

Metcon (Time)

For Time Of:

15 Thruster, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (30 OHS, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (100’ HS Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200′ Bear Crawl (15 Thruster, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (