W.O.D.

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time:

1 Mile Run (L3), 3/4 Mile (L2), 1/2 Mile (L1), 1/4 Mile (40/32 Calorie Row

1 Mile Run (L3), 3/4 Mile (L2), 1/2 Mile (L1), 1/4 Mile (20 Burpee Box Jump Overs, 24/20″

1 Mile Run (L3), 3/4 Mile (L2), 1/2 Mile (L1), 1/4 Mile (40/32 AAB Calories

1 Mile Run (L3), 3/4 Mile (L2), 1/2 Mile (L1), 1/4 Mile (*55 min time cap

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:30 AAB or Row

50′ KB Lateral Side Step (Each Way)

50′ KB Monster Walk (Forward/Backward)

15 KB Goblet Squats

1:00 Handstand Hold

Strength Phase

Back Squat (25 min to find 1 RM)

Metcon

Metcon (Time)

27-21-15-9

Front Squat, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs or lighter (*100’ Handstand walk after each set (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ 3-Legged BC or Bear Crawl (

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:30 AAB or Row

20 Alternating Leg V-Ups

10-15 Ring Rows

1:00 Handstand Hold

Metcon

Metcon (Time)

For Time of:

50 GHD Sit Ups (L4), 40 (L3), 30 (L2), 20 (L1), 50 AbMat Sit-Ups (5 Legless Rope Climb (L4), 3 (L3), 5 Rope Climbs (L2), 3 Rope Climbs (L1), 10 Rope Get-ups (50 Strict Handstand Push Ups (L4), 25 (L3), 50 HSPU’s (L2), 25 HSPU’s (L1), 50 C2GHRPU’s (50 GHD Sit Ups (L4), 40 (L3), 30 (L2), 20 (L1), 50 AbMat Sit-Ups (5 Legless Rope Climb (L4), 3 (L3), 5 Rope Climbs (L2), 3 Rope Climbs (L1), 10 Rope Get-ups (

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:30 Row or AAB

50 Single Unders

50′ KB Lateral Side Step (Each Way)

50′ KB Monster Walk (Forward/Backward)

Clean and Jerk

5 x Clean Grip DL

5 x High Elbows

5 x Muscle Cleans

5 x Push Press

5 x Clean and Jerk

Olympic Lifting

Squat Snatch (20 min to find 1 RM)

Metcon

Metcon (Time)

For Time of:

200 Double Unders (L4), 150 (L3), 100 (L2), 50 (L1), 200 Singles (20 Snatch, 145/100 lbs (L4), 125/80 lbs (L3), 105/60 lbs (L2), 85/40 lbs (L1), 65/35 lbs (200 Double Unders (L4), 150 (L3), 100 (L2), 50 (L1), 200 Singles (20 Clean and Jerks, 145/100 lbs (L4), 125/80 lbs (L3), 105/60 lbs (L2), 85/40 lbs (L1), 65/35 lbs (

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

For Time of:

1 mile run

Then:

5 Rounds of

50m Sled Push, 45/00 lbs

10 Pull Ups (RX), Ring Rows (S)

10 T2B (RX), Knee-Ups (S)

Then:

1 Mile Run

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Squat Clean (Find 1 RM)

Metcon

Metcon (Time)

Teams of 2 or 3

6 RFT of:

21/16 AAB Calories Ea

45 Burpee Box Jump Over 24″/20″

27 Thruster 95/65 lbs

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

2 RFT of:

21-15-9

Strict Handstand Push Ups (L4), 4/3″ DHPU’s (L3), HSPU’s (L2), 1/3 Wall-Walks (L1), Seated DB Press, 35/25 lbs (3-2-1

Legless Rope Climbs (L4), Rope Climbs (L3/2/1), x3 Rope Get-Ups (

CrossFit Lackland – CROSSFIT

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New Section

Skill Work

5 min on Double Unders

Metcon

Metcon (Time)

8 RFT of:

100 Double Unders (L4), 75 (L3), 50 (L2), 25 (L1), 100 singles (500m Row

-Rest 1:1 (or 3 min) between rounds-

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:30 Machine

50′ Lateral Side Step (Each Way)

10 Barbell Deadlifts

10 Barbell Hang Muscle Snatch

1:00 Handstand Hold

Metcon

Metcon (Time)

For Time of:

3 Rounds of:

100’ Handstand Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200 Bear Crawl (15 Power Snatch, 135/95 lbs (L4), 115/75 lbs (L3), 105/55 lbs (L2), 85/35 lbs (L1), 65/15 lbs or lighter (100’ Handstand Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 100′ 3-Legged Bear Crawl or 200 Bear Crawl (15 Power Clean and Jerk, 135/95 lbs (L4), 115/75 lbs (L3), 105/55 lbs (L2), 85/35 lbs (L1), 65/15 lbs or lighter (

CrossFit Lackland – CROSSFIT

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Warm-up

4:00 Row Easy

-Then-

3 Rounds:

:30 Moderate/Hard Effort

5 Lateral Burpees Over Rower

-Rest :30 b/t Rounds-

Skill Work

15-20 min of Rowing Technique

Metcon

Metcon (Time)

3 Sets for time: (1 Set every 10 Minutes)

15-12-9

Row Calories

Lateral Burpee Over Rower

*Rest until you hit 10 and 20 min.

*All total time of ea set not to include rest time