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W.O.D.

CFL #605

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 row

20 Alt leg V-ups

5 Strict pull ups or Ring Rows

:30 Rig hang

Metcon

Death Race (Time)

5 RFT of:

15/10 Cals on AAB

10 Burpees
*10 min cap

Metcon (Time)

For Time of:

15 Squat Snatch 165/115 lbs (L4), 135/75 lbs (L3), 105/55 lbs (L2), 85/45 lbs (L1), HPS 65/35 lbs (20/16 Cals on C2

12 Squat Snatch

20/16 Cals on C2

9 Squat Snatch

20/16 Cals on C2

CFL #604

CrossFit Lackland – CROSSFIT

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Warm-up

5 Min – Coaches Choice

Metcon

Metcon (Time)

For Time of:

75 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (50 Pullups (L4), 40 reps (L3), 30 reps (L2), 50 Assisted PU’s (L1), 50 Ring Rows (25 Burpee Box Jump Overs, 30/24″ (L4), 24/20″ (L3/2), 20/16″ (L1), Step Ups, 20/16″ (50 Pullups (L4), 40 reps (L3), 30 reps (L2), 50 Assisted PU’s (L1), 50 Ring

75 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (

Strength Phase

Shoulder Press (7 sets of 5 reps @80% +5lbs)

CFL #603

CrossFit Lackland – CROSSFIT

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Warm-up

5 min – Coaches Choice

Metcon

Metcon (Time)

For Time of:

75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (25 DBall to Shoulder, 100/60 lbs (L4/3), 60/30 lbs (L2/1/75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (

Strength Phase

Front Squat (6 sets of 6 reps @75% +5lbs)

Additional Work (On Your Own After Class)

Metcon (AMRAP – Reps)

6 RFT of: 2:00 on/1:00 off

20 Push ups

15/12 Cal on AAB (L4), 12/9 (L3), 9/6 (L2/1/Max Legless rope climbs (L4), Rope Climbs (L3/2), Attempts (L1), Rope Get-Ups (

CFL #602

CrossFit Lackland – CROSSFIT

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Warm-up

5 min – Coaches Choice

Strength Phase

Deadlift (7 sets of 5 reps @80% +5 lbs)

Metcon

Metcon (Time)

3 RFT of:

100 Zeus Double Unders (L4), 150 Regular DU’s (L3), 100 DU’s (L2), 100 Attempts (L1), 150 Singles (100′ HS walk (L4), 75′ (L3), 50′ (L2), 200′ Bear Crawl (L1), 100′ Bear Crawl (30/20 Ring Dips (L4), 25/15 (L3), 20/10 (L2), 25/15 Assisted (L1), 25/15 Box Dips (30 GHD (L4), 25 (L3), 25 T2B (L2), 25 Knee-Ups (L1), 25 AbMat Sit-Ups (

Additional Work (On Your Own After Class)

Shoulder Press (7 sets of 5 reps @80% +5lbs)

Metcon (Distance)

5 Rounds for Distance

4 Sets:

:45 Easy

:30 Moderate

:15 Fast

Rest 3:00 b/t sets

Set 1: Run

Set 2: C2 Row

Set 3: AAB

Set 4: Run

CFL #601

CrossFit Lackland – CROSSFIT

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Warm-up

15 min AMRAP:

2:00 Assault bike

10 Inch worms

20 Ring rows

10 Banded Pull Aparts

Metcon

Metcon (Time)

3 RFT of:

15/12-12/9-9/6

Cals on AAB

12-9-6

Deficit HSPU, 4.5″/3.5″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 1/2 reps Wall Walks (L1), Seated DB Press, 35/25 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

For Time of:

75 Wallballs, 20/14 lbs

50 Pullups

25 Burpee Box Get Overs 48″

50 Pullups

75 Wallballs, 20/14 lbs

CFL #600

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

3 Rounds For Time of:

20/15 Cal Assault Bike

75 Heavy Double Under or 100 Regular Double Under (L3), 50 Hvy/75 Reg (L2/1), 100 Singles (20/15 Call Assault Bike

75 Heavy Double Under or 100 Regular Double Under (L3), 50 Hvy/75 Reg (L2/1), 100 Singles (rest 3:00 b/t rounds

Power Clean (Find 1 RM)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Coaches choice, 5-10 min

Metcon

Metcon (Time)

Teams of 2 For Time of:

Buy in:

1 Mile Run as a team

Then:

5 Strict Pull-Ups Each

30 Bench 185/115

Run 400 m

45 Bench 155/95

Run 400 m

60 Bench 135/85

*Do 5 Strict Pull Ups each, every minute on the minute

Cash Out:

1 Mile run

CFL #599

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches Choice: 5 min

Note

https://www.thefittestexperience.com/2019-week-one-qualifier-two-and-three

Qualifier 19.2 & 19.3 will start with a 13 minute running clock. Qualifier 19.2 starts from zero to minute 5 and consists of a 3 rep max Shoulder to Overhead. You may start with a preloaded barbell. Acceptable styles on the 3 rep max shoulder to overhead include a strict press, push press, push jerk, or split jerk. All barbells must be taken from the floor and you can get the bar to your shoulder any way you can. NO RACKS are allowed on this workout. ATHLETES MUST CHANGE THEIR OWN PLATES AND CANNOT USE SEPARATE BARBELLS.

Plates smaller than 1/2 lb may not be used. There is no limit to the number of attempts in the 5 minute window.

At the conclusion of the first 5 minutes, the athletes will then have from minute 5 to 6 to rest.

Qualifier 19.3 starts at 6 minutes and it consists of a 7 minute AMRAP that starts with 10 Toes to Bar followed by 30 Double Unders. From there, the rep total will increase on the Toes to Bar by 5 reps and will increase on the Double Unders by 30 reps. 15-60, 20-90, 25-120, etc.

*YOUR SCORE FOR 19.2 WILL BE THE HEAVIEST LIFT COMPLETED IN THE 5 MINUTES.

*YOUR SCORE FOR 19.3 WILL BE THE TOTAL REPETITIONS COMPLETED IN THE 7 MINUTES.

*19.2 & 19.3 MAY NOT BE PERFORMED INDEPENDENTLY. YOUR BEST OVERALL PERFORMANCE ON BOTH IS WHAT SCORE YOU MUST RECORD.

Shoulder to Overhead (5 min to find 3 RM)

Rest 1 min then move on to Metcon

The Fittest Games 19.3 (AMRAP – Reps)

After 19.2

PRO/AMATEUR/TEAMS DIVISION

(ALL MASTERS & TEENS DIVISION, INTERMEDIATE/SCALED DIVISION) (L4/3/2/1)

7 Min AMRAP

10 Toes to Bar

30 Double Unders

15 Toes to Bar

60 Double Unders

20 Toes to Bar

90 Double Unders

Etc…

COMMUNITY DIVISION (10 Hanging Knee Raises

30 Single Unders

15 Hanging Knee Raises

60 Single Unders

20 Hanging Knee Raises

90 Single Unders

Etc…

MOVEMENT STANDARDS

Shoulder to Overhead

Acceptable styles on the 3 rep max shoulder to overhead include a strict press, push press, push jerk, or split jerk. All barbells must be taken from the floor and you can get the bar to your shoulder any way you can. NO RACKS are allowed on this workout. For each repetition to be counted, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Not coming to full lockout or not bringing your feet back together in a split jerk will be a NO REP. The barbell must stay in the front rack position in between all 3 repetitions. You may not rest the bar on your back or in the hang position once your first repetition has started.

Toes to Bar

The toes to bar consists of the athlete starting from full hang and starts by bringing the feet behind the bar and finishes with both feet coming into contact with the bar at the same time. If an athlete does not bring their feet behind the bar at the bottom or hits one foot at a time at the top, it will be considered a NO REP.

Double Unders

For the Double Unders, the rope must pass completely under your feet twice in one jump and must spin forward. No Backwards double unders will be allowed.

Additional Notes:

The athlete must load their own barbell and may not receive assistance.

Equipment:

Barbell

Collars

Plates to load to the appropriate weight for your division

Jump Rope

Pull Up Bar

For each workout, be sure the athlete has adequate space to safely complete all

CFL #598

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches choice: 5 min

Metcon

The Fittest Games 19.1 (AMRAP – Reps)

https://www.thefittestexperience.com/2019-week-one-qualifier-one

5 Min AMRAP:

25 Front Squats

25 Burpees Over Bar

AMRAP Front Squats in Remaining Time

PRO/AMATEUR/TEAM DIVISION

(MASTERS 35-39, MASTERS 40-44)

185/125 lbs (L4)

MASTERS 45-49, TEENS 16-17 DIVISION

155/105 lbs (L3)

MASTERS 50+ DIVISION

135/95 lbs (L2)

TEENS 14-15, INTERMEDIATE/SCALED DIVISION

115/75 lbs (L1)

COMMUNITY DIVISION

95/65 lbs (At the call of 3-2-1, Go, the athlete will begin with 25 reps of Front Squats followed by 25 burpee over bar. Once the athlete completes their 50 reps, the athlete will go back to their barbell and complete as many reps as possible of Front Squats in the remainder of the 5 minute AMRAP.

The Front Squats consist of the reaching full squat depth with their hip crease passing below the top of their knee and reaching full hip and knee extension at the top of the rep. The bar must come from the ground as NO RACKS are allowed on this workout. If the athlete wishes, they may squat clean the bar from the ground to start their rep. A “No Rep” would consist of an athlete not squatting to full depth and/or not reaching full extension at the top.

The Burpee Over Bar consists of jumping or kicking both feet backwards at the same time and jump up with both feet at the same time, and then jumping over the Barbell with both feet. NO Stepping backwards or stepping over the barbell is allowed. You may jump forward or lateral over the barbell. Your chest must touch the ground each time for the repetition to count.

The final score for this workout is the number of Front Squats completed after the 25 burpee over bar within the 5 Minute time cap.

The tie-breaker for this workout is the total time it takes to complete the the 25 Burpee Over Bar.

Metcon (Time)

5 RFT of:

20/16 Cals on the AAB

10 Devils Press, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (*Rest 2 min between Rounds

*Watch to find you how to do the Devil Press

https://www.youtube.com/watch?v=03vstteJ7vY

CFL #597

CrossFit Lackland – CROSSFIT

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Warm-up

*Coaches Choice

Metcon

Metcon (Time)

For Time of:

75 Wallball, 20/14 lbs @ 10′ (L3), 9′ (L2), 8′ (L1), 14/10 lbs (50/40 Cal Row (L3), 40/30 cals (L2), 30/20 cals (L1/25 Burpee Box Jumpover 24/20″ (L3/2), 20/16″ (L1), 20/16″ Step-Ups (50/40 Cal Row (L3), 40/30 cals (L2), 30/20 cals (L1/75 Wallball, 20/14 lbs @ 10′ (L3), 9′ (L2), 8′ (L1), 14/10 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

4 RFT of:

2:00 Row

100′ Empty Sled Push

20 Air Squats