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W.O.D.

CFL #993

CrossFit Lackland – CROSSFIT

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Warm-up

10 min max (coaches choice)

Olympic Lifting

Power Clean (12 mins to establish 1 Rep Max)

10 min to warm-up

– Start around 50% of previous max and 10lbs each time until Max

– Limit yourself to 1 miss at top weight attempt.

– Rest 1-2 mins between sets

Strength Phase

Back Squat (10 mins to establish 1 Rep Max)

10 mins to warm-up

– Make sure to start light and look to hit maybe 5-8 sets

– Deep breath and brace the core before each rep.

CFL #992

CrossFit Lackland – CROSSFIT

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Warm-up

10 min max (Coaches Choice)

Olympic Lifting

Squat Snatch (12 mins to establish 1 Rep Max)

10 min to warm up

– Start around 50% of previous max and 10lbs each time until Max

– Limit yourself to 1 miss at top weight attempt.

– Rest 1-2 mins between sets

Strength Phase

Bench Press (10 mins to establish 1 Rep Max)

10 mins to warm-p

– Make sure to start light and look to hit maybe 5-8 sets

– Deep breath and brace the core before each rep.

CFL #991

CrossFit Lackland – CROSSFIT

Welcome to the strength phase. This will be a 12 week program to increase your power lifts and also oly lifts. This week will be dedicated to finding your 1 rep max of each of the exdrcises. Good luck and be safe.

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Warm-up

10 min max (Coaches Choice)

Olympic Lifting

Power Snatch (12 mins to establish 1 Rep Max)

10 min to warm-up

– Start around 50% of previous max and 10lbs each time until Max

– Limit yourself to 1 miss at top weight attempt.

– Rest 1-2 mins between sets

– Good Luck and Have Fun

Strength Phase

Front Squat (10 mins to establish 1 Rep Max)

10 min to warm-up

– Make sure to start light and look to hit maybe 5-8 sets

– Deep breath and brace the core before each rep.

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

Back Squat (3 RM)

Metcon

Metcon (Time)

Teams of Three Complete for Time of:

60 GHD’s

60 Burpees

60 BJ’s, 24/20″

60 C2GHRPU’s

60 Goblet Squats, 70/53 lbs

60/45 Cal Row

60 WB’s, 20/14 lbs

60 KBS, 70/53 lbs

60 Ring Dips

60/45 Cal AAB

*Split up reps/cals as req’d

*25 min time cap

CFL #990

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

6 RFT of:

4 Overhead Squats, 185/125 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 95/65 lbs (L1), 65/35 lbs or lighter (12 chest to bar pull ups (L4), 6 Reps (L3), 12 PU’s (L2), 6 PU’s (L1), 12 Ass’d PU’s or Ring Rows (

CFL #989

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

2 Rounds for Time of:

25 m sled push, 135/90 lbs (L4), 115/70 lbs (L3), 90/50 lbs (L2), 70/35 lbs (L1), 45/25 Lbs or Lighter (25 strict handstand push up (L4), 15 Reps (L3), 25 HSPU’s (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (25 m sled push (Same as Above)

25 GHD sit ups (L4), 20 Reps (L3), 15 Reps (L2), 10 Reps (L1), 25 AbMat Sit-Ups (25 m sled push (Same as Above)

25 strict handstand push ups (Same as Above)

25 m sled push (Same as Above)

25 GHD sit up (Same as Above)

25 m sled push (Same as Above)

-Rest 1:1 b/t set-

*Post Total Time

CFL #988

CrossFit Lackland – CROSSFIT

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Warm-up

9 Minute Clock:

1 Minute Assault Bike

1 Min Row

10 Dumbbell Single Leg RDLs (Each Side)

*Start slow on machines and increase pace each round

Metcon

Metcon (AMRAP – Reps)

8 Sets for Time:

5 minute AMRAP of:

200 m Run (L4/3/2/1), 100m (20/15 AAB Cals (L4/3), 15/10 Cals (L2/1), 12/8 Cals (20/15 Calorie Row (L4/3), 15/10 Cals (L2/1), 12/8 Cals (Max Dumbbell Snatches/Hang Power Cleans, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (-Rest 1 minute between sets –

Rounds 1/3/5/7 = Snatches

Rounds 2/4/6/8 = HPC’s

*Alternate reps as req’d

*Snatches and HPC’s are the only reps that count

CFL #987

CrossFit Lackland – CROSSFIT

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Warm-up

4 Rounds:

1:00 AAB or Row

50 Single Unders

50′ Lateral Side Step (Each Way)

10 Goblet Squats

3-5 Strict Pull Ups or Strict Assisted PU’s

*10 min time cap

Metcon

Metcon (Time)

For Time of:

2 Rounds

96 Double Unders (L4/3/2), Attempts (L1), 200 Singles (24 Thrusters, 95/65 lbs (L4/3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs or lighter (12 Bar Muscle Ups (L4), 6 reps (L3), 12 Pull-Ups + 12 Ring Dips (L2), 6 Pull-Ups + 6 Ring Dips (L1), 12 Ring Rows + 12 Box Dips (192 Double Unders (L4/3/2), Attempts (L1), 200 Singles (48 Thrusters, 95/65 lbs (L4/3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs or lighter (24 Bar Muscle Up (L4), 12 reps (L3), 24 Pull-Ups + 24 Ring Dips (L2), 12 Pull-Ups + 12 Ring Dips (L1), 24 Ring Rows + 24 Box Dips (

CFL #986

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:30 AAB or Row

10 Inchworms

20 Glute Bridges

10 Deadlifts, 95/65 lbs

*Increase deadlift weight each round

*10 min max

Metcon

Metcon (Time)

For Time of:

21-15-9

Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or lighter (Burpee Over Bar

-Rest 5:00-

15-12-6

Deadlift, 275/185 lbs (L4), 225/155 lbs (L3), 205/135 lbs (L2), 185/115 lbs (L1), 165/95 lbs or lighter (Burpee Over Bar

-Rest 5:00-

12-9-6

Deadlift, 315/225 lbs (L4), 275/185 lbs (L3), 225/155 lbs (L2), 205/135 lbs (L1), 185/115 lbs or lighter (Burpee Over Bar

Time Cap each set: 7 minutes

CFL #985

CrossFit Lackland – CROSSFIT

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Mindset

Trying to be perfect left me frustrated and defeated, I was imperfect, broken, and fallible. Perfection was unattainable in my life, but I could continuously pursue Excellence in everything that I do.



As I defined myself and refined my mindset, I realized that development and growth for every human being starts in a state of imperfection. It’s just true, our body, our minds, the systems and structure we live in, none of it is perfect or ever will be perfect as long as humans are involved.



The proper perspective for growth for me is to retain what works well, build on it, improve it, and correct the mistakes. I can and should always be moving toward Excellence. For me, the pursuit of Excellence understands that making improvements will require me to take purposeful risks; taking risks means making mistakes. If I’m not making mistakes, I’m not learning; I’m not aiming high enough or pushing hard enough. My pursuit of Excellence requires me to fix those mistakes and not to make them again.



I understand that I am imperfect, but I make no excuses. Minute by minute, day to day, I’m working to improve to develop Excellence in my life. That’s the way it works for me. My life is a constant journey get better by daily re aiming at the value of Excellence, and that journey won’t end until I’m dead.



KEEP COMING FORWARD!!

Jim Hensel



Mayhem Mindset Coach

Visit mayhemmindset.com for more resources.

Warm-up

3 Rounds:

1:30 Row or AAB

50′ Lateral Side Step (Each Way)

50′ Monster Walk (Forward/Backward)

15 Goblet Squats

20 Deadbugs (https://www.youtube.com/watch?v=kwWZBbkXtg4)

*10 min max

-Then-

Warm up to Squat Clean working weight (10 min max)

Metcon

Metcon (Time)

3 Sets for Time of:

4 rounds

12 Toes-to-bar (L4/3/2), Knee-Ups (L1), AbMat Sit-Ups (4 Squat Clean, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or lighter (-rest 5:00 b/t ea sets-

*8 min time cap per set (1 set = 4 rounds)
For the clean look to hit singles on the bar with a rep every 10-15 secs. This will help keep your rounds on pace if you maintain a cadence. Clean should not be over 70% 1RM

Big sets on t2b is key and the goal. But if your grip becomes a factor then look to break reps up into 2 sets.

Goal is trying to stay around 1:20-1:40 per round.