W.O.D.

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

AMRAP 12:

15/12 Cal Row

20 Alt Leg V-ups

1:00 HS Hold

Metcon

Metcon (Time)

For Time of:

50-40-30-20-10

GHD sit up (L4 ONLY), T2B (L3), Knees to Elbows (L2), Knee-Ups (L1), AbMat Sit-Ups (*100’ hs walk b/t sets (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (
*Use remainder of class to find Squat Clean and Jerk or Squat Snatch 1 RM

Olympic Lifting

Squat Clean and Jerk (Find 1 RM)

Squat Snatch (Find 1 RM)

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

3 rounds:

2:00 Machine of your choice

100′ Lunges

15 Air Squats

Strength Phase

Box Squats (Work up to a heavy 3 rep and complete 5×3)

*Use a box where you are parallel or below parallel

*20 min cap

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*Scaled: x2 for singles

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Olympic Lifting

Squat Clean + 2 Front Squats (Find 1 RM)

Teams of 2 complete 1 Squat Clean + 2 Unbroken Front Squats

Metcon

Metcon (Time)

Teams of 2 complete 4 RFT of:

20/15 cal assault bike (Each)

200m front rack D-Ball carry, 150/100 lbs (RX), 100/60 lbs (S) (swap out at req’d)

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

12:00 min AMRAP of:

1:00 row

0:30 side plank R/L

15 air squat

10 box jump w/ step down

10 single arm dumbbell push jerk R/L

Metcon

Metcon (Time)

For Time of:

100/80 cal row

80 wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), 8′ (L1), 14/10 lbs @ 9/8′

60 GHD sit up (L3), 40 Reps (L2), 60 AbMat Sit-Ups (L1/40 box jump over 24/20″ (no touch) (L4), Jump on and over (L3), Step up and Over (L2), 20/16″ (L1/20 Shoulder to Overhead, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 105/65 lbs (L1), 85/45 lbs (

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

AMRAP 10:

2:00 Machine of your choice

10 Inch Worm

10 PVC OH Squat (1 sec pause in the bottom)

5-10 Strict Pull ups

Strength Phase

Deficit Deadlift @ 75% of 1 RM +25% Accommodating Resistance (5 sets of 3 Reps)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L2: Pull-Ups/Ring Dips, 95/65 lbs

L1: Assisted Pull-Ups/Dips, 85/55 lbs

40 min AMRAP of:

100 m Run

1 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/200 m Run

2 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/300 m Run

3 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/400 m Run

4 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/*100m = 1 rep

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

Warm-up (No Measure)

10 min AMRAP of:

2:00 Row

50′ Lateral Side Step (R/L)

20 Air Squats

10 Single Arm Ring Row (R/L)

1:00 Plank

Strength Phase

Push Press (20 min to Find 3 RM)

Metcon

Metcon (Time)

3 RFT of:

30 Wallballs, 30/20 lbs @10′ w/Vest(L4), w/Out Vest (L3), 20/14 lbs @ 10′ (L2), 20/14 lbs @ 9′ (L1), 20/14 lbs @ 8′ (3 rope climbs w/Vest (L4), w/Out Vest (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 9 Rope Get-Ups (

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Metcon

400m Farmers Carry (Time)

400m Farmers Carry AHAP

*Rest as needed

400 m Lunges (Time)

For time:

400 m Walking Lunges (RX) 200 m (S: Beginners – less than 6 months)

15 min cap

Rest 5 min (or more depending on when you finish)

CrossFit Lackland – CROSSFIT

View Public Whiteboard

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.

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

18 min AMRAP of:

2:00 Jog

50 Single Unders

10 Suitcase DL (R/L)

20 Alt Leg V-ups

20 Air Squats

Metcon

“Clean” Out the Closet (Weight)

40 min AMRAP:

Power Clean

25 reps, 225/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 115/85 lbs (L1), 95/65 lbs (