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W.O.D.

CFL #519

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

10 min to work on Handstand Push-Ups or Handstand Walks

Strength Phase

Front Squat (Max Reps @ 85% +10lbs of 90% of 1 RM)

*ADD 10# to all percentages

10@35% (0:00)

10@45% (2:00)

10@55% (4:00)

10@65% (6:00)

5@75% (8:00)

Max Reps @ 85% (11:00)

5@75% (14:00)

5@65% (16:00)

Metcon

Metcon (Time)

For Time of:

5-10-15-20

Strict pull-ups (L4/3), Kipping Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (20-15-10-5

Strict HSPU (L4), HSPU’s (L3/2), 5-4-3-2 Wall Walks (L1), Seated DB Press, 35/25 lbs (

03 Nov 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Strength Phase

Metcon

1 RM Bear Complex (Teams of 2 or 3 have 10 min to find 1 RM)

1 rep = Clean/Front Squat/Push Press/Back Squat/Push Press

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

20 WB’s, 20/14 lbs

20 Goblet Squats, 53/35 lbs

20 Thrusters, 95/65 lbs

20 Cals on the AAB

*Swap out every 5 reps/cals

CFL #517

CrossFit Lackland – CROSSFIT

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ROMWOD

CONQUER FROM WITHIN

You already have everything in you that you need. Unleash it with today’s ROMWOD for your hips, glutes, IT band, hamstrings, lower back, groin, quads, knees, ankles, and shoulders.

https://app.romwod.com/workout/conquer-from-within

In This Workout:

Puppy Dog

Lizard

Saddle

Seated Straddle

Pigeon

Cross Shin

Seated Forward

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Metcon

5000 m Row (Time)

CFL #516

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Shoulder Press (Max reps @70% of 90% of 1 RM)

10@40%

10@50%

10@60%

Max Reps @ 70%

*10 min cap

Metcon

Metcon (Time)

10 RFT of:

30 Zeus rope double unders (L4), 60 Double Unders (L3/2), Attempts (L1), 60 Singles (5 Parallet HSPU’s (L4), Def HSPU’s, 45/35 lb Plates (L3), HSPU’s (L2), Wall-Walks (L1), Seated DB press, 35/25 lbs (

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

12 Burpees

12 Front Squats, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (12 Chest to bar Pull-ups (L4), Pull-Ups (L3/2), Assisted Pull-Ups (L1), Ring Rows (

CFL #515

CrossFit Lackland – CROSSFIT

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ROMWOD

ULTIMATE OHANA

Family supports each other. Visit ultimatehawaiiantrailrun.com and kealafoundation.com to see how they are using the power of community to stand against substance abuse. Their programs to support kids are turning the tides of Hawaiian communities at risk.

https://app.romwod.com/workout/ultimate-ohana

In This Workout:

Low Dragon

Bound Angle

Half Front Split

Sumo Squat

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strap/Towel

Skill Work

Work on Squat Cleans for 10 min (Keep weight to no more than working weight for Metcon)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 reps EMOM for 10 min of Squat Clean & Jerks
L4: 135/95 lbs

L3: 115/75 lbs

L2: 95/65 lbs

L1: 75/45 lbs

CFL #514

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Deadlift (Max reps @ 70% of 90% of 1 RM)

10@40% (0:00)

10@50% (2:00)

10@60% (4:00)

Max Reps @70% (7:00)

*10 min to complete

Metcon

Metcon (Time)

For Time of:

3 Rounds:

10 cal row

7 burpee box jumps, 24″ (L3), 20″ (L2), 16″ (L1), Step-Ups, 16″ (21 cals on AAB

7 D-Ball over shoulder, 100/60 lbs (L3), 60/30 lbs (L2/1), 30/20 lbs (21 Double Unders (L3/2), Attempts (L1), 42 Singles (1 Legless Rope Climbs (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 6 Rope Get-Ups (

CFL #513

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Olympic Lifting

Power Snatch (20 min to Work up to a heavy 1 RM)

Power Snatch (3 Single reps at 90% of your heavy 1 RM)

Metcon

Metcon (Time)

For Time of:

2-4-6-8-10-8-6-4-2

Deficit Strict HSPU, 45/35 lb plates (L4), Strict HSPU’s (L3), HSPU’s (L2), Wall Walks (L1), Seated DB Press, 35/25 lbs (Muscle Up (L4), Bar MU’s (L3), 4xPU’s/Dips (L2), 2xAssisted PU’s/Dips (L1), 2xRing Rows/Box Dips (
*Complete 2 of each movement, then 4 of each, then 6 of each and so on.

CFL #512

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

10 min to work on the Push Press

Strength Phase

Front Squat (Max Reps @ 70% of 90% of 1 RM)

10@40%

10@50%

10@60%

Max Reps @ 70%

*10 min to complete

Metcon

Metcon (Time)

For Time of:

5 rounds of:

21 Push Press 95/65 lbs (L4), 85/55 lbs (L3), 75/45 lbs (L2), 65/35 lbs (L1/21 GHD Sit Up (L4), T2B (L3/L2), Ab-Mat Sit-Ups (L1)

Then:

5 rounds of:

21 Cal Row

21 Burpees

*30 min cap