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W.O.D.

CFL #844

CrossFit Lackland – CROSSFIT

Happy New Year. Don’t let excuses hold you back this year.

Please see below for this weeks schedule.
30 Dec: Normal Classes
31 Dec: 10 am Only (all other classes are cancelled)
01 Jan: 10 am Only (all other classes are cancelled)
02 Jan: 10 am Only (all other classes are cancelled)
03 Jan: Normal Classes *Except no 6:30 pm Class
04 Jan: Normal Classes. *Keto Class for Nutrition Challenge @ 1130

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Warm-up

800 m Run

Then:

5 min AMRAP of:

5 pull-ups

10 push-ups

15 squats

Metcon

Metcon (Time)

25/20 Cal Row

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cals on AAB

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cal Row

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cals on AAB

5 Legless (L4), 5 Rope Climbs (L3), 4 RC (L2), 3 RC (L1), 10 Rope Get-Ups (25/20 Cal Row

Olympic Lifting

Squat Snatch (3 reps @65%, 70%, 75%, 80%, and 85%)

*Use the remainder of the class to complete….or stay later

*Post Heaviest weight achieved for 3 reps (not touch and go)

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 2 Complete for Time of:

400m Sandbag Run, 45/25 lbs

3 rounds

21 Bench Presses, 135/85 lbs (RX), 95/65 lbs (S)

3 Rope Climbs (RX), 9 Rope Get-Ups (S)

400m Sandbag Run, 45/25 lbs

3 rounds

15 Ground to Shoulders, 135/85 lbs (RX), 95/65 lbs (S)

3 Rope Climbs (RX), 9 Rope Get-Ups (S)

400m Sandbag Run, 45/25 lbs

3 rounds

9 Ground to Overhead, 135/85 lbs (RX), 95/65 lbs (S)

3 Rope Climbs (RX), 9 Rope Get-Ups (S)

400m Sandbag Run, 45/25 lbs

CFL #843

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
28 Dec: Normal Classes

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ROMWOD

Metcon

Metcon (Time)

2 RFT of:

60 Toes to Bar (L4), 50 Reps (L3), 40 Reps (L2), 30 Reps (L1), 60 Knee-Ups (20 D-Ball Clean 150/100 lbs (L4/3), 100/60 lbs (L2/1), 60/30 lbs (*Rest 5 in b/t rounds

CFL #842

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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ROMWOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

800 m Run

*Rest 90 Sec

50/35 Cals on AAB

*Rest 90 Sec

CFL #841

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
26 Dec: 10 am Only (all other classes are cancelled)
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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Metcon (Time)

Teams of Four Complete for Time:

10,000 lb buy in of any lift and any weight (can’t change weight or lift once picked)

Then:

10 AAB Cals ea

100 D-Ball Clean over Shoulder, 150/100 lbs (RX), 100/60 lbs (S)

10 C2 Cals ea

50 Syncro Burpee over Bars (Facing)

10 AAB Cals ea

100 ALT DB Snatches, 50/35 lbs (RX), 40/25 lbs (S)

10 C2 Cals ea

100 C&J’s at 135/95 lbs (RX), 95/65 lbs (S)

Cash Out:

400 m Run as a Team

*Once an athlete completes their 10 cals they can start on the next exercise. However all reps must be completed before starting Cals.

*Burpees must be completed as a team of 2

Merry Christmas

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
25 Dec: 10 am Only (all other classes are cancelled)
26 Dec: 10 am Only (all other classes are cancelled)
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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12 Days of Christmas (Time)

Teams of two complete for time of:

1 x 200 m run

2 x Power Snatch 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

3 x Chest to bar pull-up (RX+), KPU (RX), Ring Rows (S)

4 x Squat Cleans 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

5 x HSPUs (RX), C2G Push-Ups (S)

6 x Wallballs, 20/14 lbs @ 10′ (RX), @ 8′ (S)

7 x Pistols (RX), Squats (S)

8 x Push Jerks 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

9 x KBS 53/35 lbs (RX), 35/25 lbs (S)

10 x Toes to Bar (RX), Knee Ups (S)

11 x Box Jumps 24/20″ (RX), 20/16″ (S)

12 x Thrusters 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

(Each team member completes all reps)

(45 min cap)

*This goes just like the 12 Days of Christmas….

200m Run

2 x PS

200m Run

3 x C2BPU’s

2 x PS

200m Run

4 x SC

3 x C2BPU’s

2 x PS

200m Run

etc, etc, etc……

CFL #840

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
24 Dec: 10 am Only (all other classes are cancelled)
25 Dec: 10 am Only (all other classes are cancelled)
26 Dec: 10 am Only (all other classes are cancelled)
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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All I want for Christmas….. (AMRAP – Rounds and Reps)

Teams of two 25 min AMRAP of:

5 Cals on C2 (All)

10 Cals on AAB (All)

15 Double Unders (L)4/3/2), Attempts (L1), 30 Singles (1 Deadlift, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Hang Squat Clean, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Shoulder to Overhead, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Muscle Up (L4), Bar MU (L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (1 Ring Dip (L4/3/2), Assisted Dips (L1), Box Dips (1 Strict HSPU (L4) HSPU’s (L3), Wall Walks (L2/1), Seated DB Press, 35/25 lbs (*Add 1 Rep per Round for gymnastics

*Muscle up then Ring Dip or Bar Muscle Up then Bar Dip

*Each Athlete must compete all reps before moving on

CFL #839

CrossFit Lackland – CROSSFIT

Happy Holidays and Merry Christmas to the best athletes a coach could ever want.

Please see below for this weeks schedule.
23 Dec: Normal Classes
24 Dec: 10 am Only (all other classes are cancelled)
25 Dec: 10 am Only (all other classes are cancelled)
26 Dec: 10 am Only (all other classes are cancelled)
27 Dec: Normal Classes *Except no 6:30 pm Class
28 Dec: Normal Classes

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Warm-up

3 rounds:

50 Single Unders

5 Strict Pull Ups into 10 Kip to Swings

20 Alt Leg V-Ups

20 Alt Shoulder Taps (Total)

Metcon

Metcon (Time)

For Time of:

100 Double Unders (RX), 100 Singles (S)

15 Bar Muscle Ups (L4), 15 C2BPU’s & 15 Ring Dips (L3), 15 Pull-Ups & 15 Ring Dips (L2), 15 Ass’d Pull-Ups & 15 Ass’d Ring Dips (L1), 15 Ring Rows & 15 Box Dips (100 Double Unders (RX), 100 Singles (S)

12 Bar Muscle Ups (L4), 12 C2BPU’s & 12 Ring Dips (L3), 12 Pull-Ups & 12 Ring Dips (L2), 12 Ass’d Pull-Ups & 12 Ass’d Ring Dips (L1), 12 Ring Rows & 12 Box Dips (100 Double Unders (RX), 100 Singles (S)

9 Bar Muscle Ups (L4), 9 C2BPU’s & 9 Ring Dips (L3), 9 Pull-Ups & 9 Ring Dips (L2), 9 Ass’d Pull-Ups & 9 Ass’d Ring Dips (L1), 9 Ring Rows & 9 Box Dips (

Strength Phase

Shoulder to Overhead (Find 1 RM (Use remainder of class time))

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (Time)

Teams of 2 Complete 5 RFT of:

20 Clean and Jerks, 135/95 lbs (RX), 95/65 lbs or Lighter (S) *Adding 20/10 lbs per round & Subtracting 2 Reps per round

10 Syncro Bar Facing Burpees

*Start w/1 Rope Climb Each and Complete 1 Rope Climb Each every 2 minutes on the Even Minutes (3 Get-Ups Ea for Scaled)

*40 min cap

CFL #838

CrossFit Lackland – CROSSFIT

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Warm-up

12 min AMRAP of:

15/12 Cal Row

15 Air Squats

20 Alt Box step ups (Total)

Metcon

Metcon (Time)

For Time of:

3 rounds

50 Wallball 20/14 lbs @10/9′ (RX), 20/14 lbs or Lower @ 9/8′ (S)

50 Cal Row (RX), 35 Cals (S)

Rest 5:00

3 rounds

50 Cal Row (RX), 35 Cals (S)

50 Box Step-Ups w/1×50/35 lb dumbbell Ups 24/20″ (RX), 20/16″ (S)