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W.O.D.

CFL #984

CrossFit Lackland – CROSSFIT

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ROMWOD

20 min

Strength Phase

Deadlift (20 min to find 1 RM)

Metcon

50/35 Cals for time on AAB (Time)

Complete 50/35 Cals on the AAB at 100% effort

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Hang Power Clean (15 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

400m Run

25 KBS, 70/53 lbs (RX), 53/35 lbs (S)

25 HSPU’s (RX), 10 Wall-Walks (S)

5 Rope Climbs (RX), 10 Rope Get-ups (S)

*Run as a team.

*Only one athlete at a time works.

*Each athlete completes number of reps before moving on.

CFL #983

CrossFit Lackland – CROSSFIT

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ROMWOD

20 min

Metcon

Metcon (Time)

For Time of:

27-21-15-9

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

Chest to bar pull ups (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/

CFL #982

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

CFL #981

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 (

CFL #980

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 (

CFL #979

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)

*10 min cap

Modified Burgener Warm Up

* Use Empty Barbell

2 Sets:

Snatch

5 x Snatch Grip DL

5 x High Elbows

5 x Muscle Snatch

5 x Snatch Grip Push Press (behind the neck)

5 x Power Snatch

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 (

CFL #978

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

Saturday Team WOD

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

CFL #977

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 (