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W.O.D.

CFL #659

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L4) (No Measure)

20 Hanging Knee-Ups

10 Sec Rest

15 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

30 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Back Squat @ 70% 1 RM +25% Chain/Bands Wt (5 sets of 3 reps (all at the same weight))

*If you don’t have a current 1 RM, find that instead

Back Squat (Find 1 RM (only if you don’t have a current 1 RM)

Metcon

Metcon (Time)

For Time of:

3-2-1

Legless Rope Climbs (L4), Rope Climbs (L3), 2-2-1 (L2), 1-1-1 (L1), 9-6-3 Rope Get-Ups (9-7-5

Squat Snatch, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), Hang Squat Snatch, 65/35 lbs (

Additional Work (On Your Own After Class)

Squat Snatch (Work up to heavy 2 rep (Not TnG))

Snatch Pull (3×3 Heavy sets)

Metcon (Time)

3 RFT of:

3 rounds:

21-15-9

Dumbbell Deadlift, 100/70 lbs

Dumbbell Bench, 70/45 lbs

*Rest 5:00 b/t rounds

Wild Bill

CrossFit Lackland – CROSSFIT

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“Wild Bill” (Time)

“Wild Bill”

Complete 3 rds for time as a Team of Two:

39 Double Unders Each (RX+/RX), Singles (S/SS)

4 Thrusters Each, 205/145 lbs (RX+), 165/115 lbs (RX), 115/80 lbs (S), 95/65 lbs (SS)

8 Ring Muscle-ups Each (RX+), Bar Muscle-ups (RX), Pull-ups (S), Ring Rows (SS)

16 Cals on the Assault Bike Each

20 min Cap

*Both athletes have to complete all reps per exercise prior to moving on to the next exercise. They can break up reps as required.

CFL #658

CrossFit Lackland – CROSSFIT

Don’t forget no 6:30 pm class Today, and Come and join us for Wild Bill Fundraiser WOD for Col Schroeder’s Family on Saturday. Registration is 7:30 to 8:30, First WOD at 09:00. Cost is $50 per team. Will scale accordingly for all.

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Warm-up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Olympic Lifting

Squat Clean (Find 1 RM)

Clean and Jerk (Find 1 RM)

*Squat or Power

CFL #657

CrossFit Lackland – CROSSFIT

TWO STICKER DAY…..Come on in for the AAB and Running and get two GYM RAT Stickers!

Don’t forget no 6:30 pm class on Friday and Come and join us for Wild Bill Fundraiser WOD for Col Schroeder’s Family on Saturday. Registration is 7:30 to 8:30, First WOD at 09:00.

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Warm-up

1 Mile Run

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (Time)

8 RFT of:

5 AAB Cals

100 m Run

10 AAB Cals

100 m Run

15 AAB Cals

100 m Run

20 AAB Cals

100 m Run

CFL #656

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Shoulder Press (Find 1 RM)

Push Press (Find 1 RM)

Push Jerk (Find 1 RM)

Metcon

Metcon (Time)

5 RFT of:

30 Wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), @ 8′ (L1/5 Clean and Jerk 205/145 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 135/85 lbs (L1), 95/65 lbs (

CFL #655

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Olympic Lifting

Squat Snatch (20 min to work up to a heavy 1 rep)

Metcon

Metcon (Time)

6 RFT of:

35 DU’s (L4/3/2), Attempts (L1), 75 Singles (10 bar muscle up (L4), 7 Reps (L3), 10 Pull-Ups/10 Dips (L2), Assisted 10 PU/10 Dips (L1), 10 Ring Rows/10 Box Dips (

CFL #654

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Back Squat (20 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of

20/15 AAB Cals

10 Alternating DB Snatches, 70/50 lbs (L3), 50/35 lbs (L2), 35/25 lbs (L1/7 Burpee Box Jump Overs, 30/24″ (L3), 24/20″ (L2), Step Ups, 24/20″ (L1/3 Rope Climbs (L3), 2 Reps (L2), 1 Rep (L1), 6 Get-Ups (

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (AMRAP – Rounds and Reps)

2 Person Team WOD

27 min AMRAP of:

40/30 AAB Cals

10 Alternating DB Snatches, 70/50 lbs (L3), 50/35 lbs (L2), 35/25 lbs (L1/7 Burpee Box Jump Overs, 30/24″ (L3), 24/20″ (L2), Step Ups, 24/20″ (L1/5 Rope Climbs (L3), 3 Reps (L2), 10 Get-Ups (L1/

CFL #653

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Metcon

Clean and Jerk (10×2 on the minute @ or above 70%)

Metcon (Time)

For Time of:

21-15-9

Deadlift, 225/155 lbs (L3), 185/135 lbs (L2), 155/105 lbs (L1), 115/75 lbs (Bar Facing Burpee

Rest 5:00

9-15-21

Bar Facing Burpee

Deadlift, 225/155 lbs (L3), 185/135 lbs (L2), 155/105 lbs (L1), 115/75 lbs (

CFL #652

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary ABS (L3) (No Measure)

15 Hanging Knee-Ups

15 Sec Rest

10 Hanging Knee-Ups

15 Lying Leg Thrusts (1 Sec Pause at the top)

20 Ab Crunches

10 1/4 Sit-Ups (Fast)

Strength Phase

Deadlift (25 min to find 1 RM)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L2: 95/65 lbs

L1: 85/55 lbs