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CFL #591

CrossFit Lackland – CROSSFIT

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Skill Work

*Beginners: Work on Clean and Jerks for 20 min

Warm-up

Coaches Choice 5-10 min

Metcon

Metcon (AMRAP – Reps)

4 rounds (For Reps)

3:00 AMRAP

20/15 cal assault bike

20 GHD Sit Up (L4), 15 Reps (L3), 20 AbMat Sit-Ups (L2/1/Max Reps Strict HSPU (L4), HSPU’s (L3), Wallwalks (L2), Seated DB Press, 35/25 lbs (L1), Hand Release Push Ups (

Metcon (Time)

For Time of:

90 Wallballs, 30/20 lbs (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 60 Reps, 14/10 lbs @ 8′ (60 T2B (L4), 50 Reps (L3), 40 Reps (L2), 60 Knee-Ups (L1), 50 Knee-Ups or AbMat Sit-Ups (30 Clean and Jerks, 165/115 lbs (L4), 135/95 lbs (L3), 105/75 lbs (L2), 95/65 lbs (L1), 75/45 lbs (

Additional Work (On Your Own After Class)

Squat Snatch (4 sets of 1@77.5%, 80%, 82.5% off of 1 RM)

*Post Weight Used for 82.5%

Deadlift (6 sets of 6 reps @ 70%+5 lbs off of 1 RM)

Shoulder Press (6 sets of 6 reps @ 70%+5 lbs off of 1 RM)

CFL #590

CrossFit Lackland – CROSSFIT

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Skill Work

*Beginners: 10 min to work on Power Snatches

Warm-up

3 rounds:

2:00 Row

10 inch worms

5 strict pull ups

15 PVC Pass throughs

Metcon

Metcon (Time)

For time of:

40/30 Cal Row

20/15 Ring Muscle Up (L4), Bar MU’s (L3), Pull-Ups/Dips (L2), Assisted PU/DIPs (L1), Ring Rows/Box Dips (40/30 Cal Row

20/15 Bar Muscle Up (L4), Pull-Ups/Dips (L3/2), Assisted PU/DIPs (L1), Ring Rows/Box Dips (40/30 Cal Row

*1 to 1 for PU’s/Dips

*20 min Cap

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

15 Burpee Box Jump over 24/20″ (L3/2), 20/16″ (L1), 20/16″ Step Ups (90 double unders (L3/2), Attempts (L1), 90 Singles (15 power snatch 95/65 (L3), 85/55 lbs (L2), 75/45 lbs (L1), HPS 65/35 lbs (3 Rope Climb (L3), 2 Reps (L2), 1 Rep (L1), 6 Rope Get-Ups (

CFL #589

CrossFit Lackland – CROSSFIT

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Skill Work

*Beginners: Squat and DB Cleans 15 to 20 min (3:30/6:30 pm classes)

Warm-up

Coaches Choice

Metcon

Metcon (Time)

3 RFT of:

25/20 cal assault bike

75 Air Squat (L4), 50 (L3), 25 (L2), 15 (L1), 10 (20 Front Rack lunges, 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1), BTW (Rest 3:00 b/t sets

*30 min cap

Metcon (Time)

9-12-15 Reps for Time,

PHSPU (L4), 4.5″/3.5″ Def HSPU (L3), HSPU (L2), 1/3 WallWalks (L1), DB Press, 35/25 lbs (DBall Cleans, 100/60 lbs

Additional Work (On Your Own After Class)

Front Squat (6 sets of 6 reps @70% of your 1RM plus 5#)

Metcon (Weight)

8 sets of 3 Power cleans + 1 Jerk.

Working sets. Ascending.

Does not have to be TnG.

*Post max weight lifted

CFL #587

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

4 RFT of:

500m Row

5 Rope Climbs (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 5 Rope Get-Ups (5 Man Makers, 45/35 lbs (L4), 35/25 lbs (L3), 25/15 lbs (L2), 15/5 lbs (L1)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of Two Complete for Time of:

120/90 Cals on the AAB

120 GHD Sit-Ups (L4), 90 (L3), AbMat Sit-Ups (L2/1/100/75 Cals on the AAB

100 HSPU’s (L4), 80 (L3), 60 (L2), 50 WallWalks (L1), DB Presses, 35/25 lbs (80/60 Cals on the AAB

80 T2B (L4), 60 (L3), 40 (L2), Knees to Elbow (L1), Knee-Ups (60/45 Cals on the AAB

60 WallBalls, 30/20 lbs (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9′ (40/30 Cals on the AAB

40 Bar Muscle-Ups (L4), 30 (L3), Pull-Ups/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (

CFL #586

CrossFit Lackland – CROSSFIT

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Metcon (Time)

3 RFT of:

100 Double Unders (L4), 75 reps (L3), 50 reps (L2), 50 Attempts (L1), 100 Singles (10 Squat Snatch, 185/125 lbs (L4), 135/95 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

Warm-up

3 mins couch stretch R/L

Then

3 rounds

20 PVC pass throughs

20 Banded pull aparts

20 Alternating Lunges

Metcon (Time)

2 RFT of:

30 Alternating Front Rack Lunges, 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (8/6 Muscle Ups (L4), Bar MU’s (L3), Pull-Ups/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (100’ Hs walk (L4), 50′ (L3), 25′ (L2), 200′ Bear Crawl (L1), 100′ (8/6 Muscle Ups (L4), Bar MU’s (L3), Pull-Ups/Dips (L2), Assisted PU’s/Dips (L1), Ring Rows/Box Dips (30 Alternating Front Rack Lunges, 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (*35 min cap

CFL #585

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of: 4 RDS (L4), 3 RDS (L3), 2 RDS (L2/1/21-15-9

Toes to Bar (L3/2), Knee-Ups (L1), AbMat Sit-Ups (Burpee to 6″

Dumbbell Push Press, 2×50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (Rest 2:30 min between rounds

Strength Phase

Deadlift (10 sets of 3 reps @ 85% of 1 RM)

Shoulder Press (10 sets of 3 reps @ 85% of 1 RM)

Additional Work (On Your Own After Class)

Complete if you completed DL and SP yesterday…..Otherwise you must do DL and SP first.

Power Clean (Find 1 RM)

CFL #584

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

Assault Bike

4×25/20 cals (L3), 20/15 cals (L2), 15/10 cals (L1), 10/5 cals (:30 b/t reps

3:00 b/t rounds

*1 RD = 4 sets

Metcon (Time)

10-8-6-4-2 For Time of:

Bench Press 225/145 lbs (L4), 185/105 lbs (L3), 135/75 lbs (L2), 95/65 lbs (L1), 75/35 lbs (Box Jump 30″ (L4), 24″ (L3/2), 20″ (L1), 20″ Step Ups (

Additional Work (On Your Own After Class)

Deadlift (10 sets of 3 reps @ 85% of 1 RM)

Shoulder Press (10 sets of 3 reps @ 85% of 1 RM)

CFL #583

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

21-15-9 reps of:

Thrusters 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (AAB Cals

*Rest 5 min

15-12-9 reps of:

Thrusters, +20/10 lbs

AAB Cals

*Rest 5 min

12-9-6 reps of:

Thrusters, +20/10 lbs

AAB Cals

*

Additional Work (On Your Own After Class)

Metcon (Time)

2 RFT of

:30 hard effort assault bike

1:30 easy effort assault bike

100′ Lunges

20 air squats

CFL #582

CrossFit Lackland – CROSSFIT

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Skill Work

15 min to work up to working weight

Metcon

Metcon (Time)

3 RFT of:

12-9-6

Power Clean 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 135/85 lbs (L1), 95/65 lbs or lighter (Parallete HSPU (L4), 4.5/3.5′ Def HSPU’s (L3), HSPU’s (L2), 2/3’s Wallwalks (L1), Seated DB Press, 35/25 lbs (

Additional Work (On Your Own After Class)

Front Squat (10 sets of 3 reps @ 85% of your 1RM)