(210) 560-9961

W.O.D.

CFL #502

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Warm-up (No Measure)

2 min AMRAP of WB’s (Pick your weight/Height). Try and go unbroken if able.

Then 10 min to set up for Metcon and start warming up to 60 to 70% of BS weight.

BS % is off of 90% of 1 RM

Metcon

Metcon (Time)

For time of:

Back Squat and Double Unders

60 DU’s (L4/3/2), Attempts (L1), Singles (10@40%

50 DU’s (L4/3/2), Attempts (L1), Singles (9@50%

40 DU’s (L4/3/2), Attempts (L1), Singles (8@60%

30 DU’s (L4/3/2), Attempts (L1), Singles (7@70%

20 DU’s (L4/3/2), Attempts (L1), Singles (6@80%

10 DU’s (L4/3/2), Attempts (L1), Singles (5@90%

20 DU’s (L4/3/2), Attempts (L1), Singles (6@80%

30 DU’s (L4/3/2), Attempts (L1), Singles (7@70%

40 DU’s (L4/3/2), Attempts (L1), Singles (8@60%

50 DU’s (L4/3/2), Attempts (L1), Singles (9@50%

60 DU’s (L4/3/2), Attempts (L1), Singles (10@40%

*100 m Run if BS reps are broken up

Additional Work (On Your Own After Class)

Weighted Pull-ups (5 sets of Max Strict Weighted Pull ups)

*Work up to a 1 RM and then do 5 sets of strict weighted PU’s @ 70%. Post max reps achieved on biggest set.

CFL #501

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

BE THE SUNSHINE

Don’t wish for bright shiny days, create them. Today’s ROMWOD will help your disposition and your groin, hips, hamstrings, lower back, spine, shoulders, upper back, and chest.

https://app.romwod.com/workout/be-the-sunshine

In This Workout:

Twisted Cross

Puppy Dog

Seal / Sphinx

Standing Straddle

Frog

Sumo Squat

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Olympic Lifting

Power Clean (20 min to Work up to a Heavy 3 rep touch and go)

Metcon

400m Run (Time)

Max Effort 400m Run

500m Row (Time)

Max Effort 500m Row
*This is only completed if it is raining outside….with lightning, flooding and all around your going to die if you run outside!

CFL #500

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Warm-up (No Measure)

5 min AMRAP of:

15 Wallballs (your choice on wt)

15 Banded Lat Pull-downs (Red Band)……Steady pace (not fast or slow). Shoulders back, Arms Locked Out, Use the lats to pull the band down and up. Don’t use the shoulders!

*Start warming up on the DL. Clock will start at 15:00. You have 25 min to complete the DL exercise.

Strength Phase

Deadlift (3+Reps @ 90% of 90% of 1 RM)

*All %’s are off of 90% of your 1 RM….

Rep/time Scheme:

10@40% (0:00)

10@50% (1:00)

10@60% (3:00)

3@70% (6:00)

3@80% (9:00)

3+@90% (12:00) *Max Effort

3@80% (15:00)

3@70% (18:00)

10@60% (20:00)

10@50% (22:00)

10@40% (24:00)

Metcon

Metcon (Time)

4 RFT of:

25 Push Ups (Regular)

25 Toes to Bar (L4/3/2), Knee-Ups (L1), Ab-Mat Sit-Ups (*10 min cap

CFL #499

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Skill Work

4 min AMRAP of Partner Alternating WB’s

*Complete 3 Burpee every 10 Reps

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

Strength Phase

Push Press (3+ Reps @ 90% of 90% of 1 RM)

Push your limits but not til failure.

Below is the entire rep/time scheme.

10@40% (0:00)

10@50% (1:00)

10@60% (2:00)

3@70% (4:00)

3@80% (6:00)

3+@90% (9:00) *Max Reps

3@80% (12:00)

3@70% (14:00)

10@60% (16:00)

10@50% (18:00)

10@40% (20:00)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Power Clean and Jerk EMOM for 10 min

155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), HPC&J 65/35 lbs (

CFL #498

CrossFit Lackland – CROSSFIT

For all of your maxes from week 1, we want you to take 90% of that number and that’s what you will base all of your % strength work off of. We are going to start Jim Wendler’s 5/3/1 Program with a few added sets for volume. If you want a little extra volume you can do the sets of 10 from the warm up sets on the back end, I will leave that up to you . On the sets with a + after the number you are going for for a large number but not until failure. We will also be doing a lot of Olympic lifting work based off of feel, as well as barbell cycling work. These are maxes for the day meaning some days you will feel really good and others not so much, try to maintain proper technique and minimize missed lifts.

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Skill Work

Warm-up (No Measure)

3 min AMRAP of:

Wallball’s

5 reps

Rest 5 sec

10 reps

Rest 5 sec

15 reps

Rest 5 sec

20 reps

Rest 10 sec

Start from the beginning

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

Strength Phase

Front Squat (3 or more reps @ 90% off of your 90% of 1 RM)

Push your limits but not to failure.

Below is the entire rep scheme and time frame.

10@40% (0:00)

10@50% (2:00)

10@60% (4:00)

3@70% (6:00)

3@80% (9:00)

3+ @90% (13:00)

3@80% (16:00)

3@70% (19:00)

10@60% (22:00)

10@50% (24:00)

10@40% (26:00)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

3 muscle ups (L4), BMU’s (L3), PU’s/Ring Dips (L2), Assisted PU’s/Ring Dips (L1), Ring Rows/Box Dips (>L1)

3 squat clean, 185/115 lbs (L4), 155/95 lbs (L3), 115/75 lbs (L2), 105/55 lbs (L1), 85/45 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

21-15-9 Reps for Time of:

Shoulder to Overhead, 155/105 lbs

42-30-18

GHD Sit ups

13 Sep 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Strength Phase

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Teams of 2 have 40 min to complete.

Metcon

Metcon (Time)

Teams of 2:

2 RFT of:

30 Dball clean, 100/60 lbs

30 Muscle Ups

30 Clean and Jerks, 185/115 lbs

500 m Row

*Divide as Required

CFL #496

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

PEACE OF MIND

Peace of mind is priceless. Barbells for Boobs is giving that gift. After you ROM, visit barbellsforboobs.org to learn more about how they are using CrossFit to support men and women from diagnosis, through treatment, and into recovery.

https://app.romwod.com/workout/peace-of-mind

In This Workout:

Seal / Sphinx

Saddle

Seated Straddle

Frog

Seated Twist

OPTIONAL EQUIPMENT

Abmat/ Blanket

Ball/Block

Medicine Ball

Metcon

Metcon (Time)

10 RFT of:

10 shoulder to overhead, 115/80 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (10 toes to bar (L3/2), Knee-Ups (L1), Ab-Mat Sit-Ups

CFL #495

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Metcon (AMRAP – Reps)

5 rounds for AMRAP:

Max Strict Pull ups (L4/3), Skinny Red band or less (L2), Purple Band (L1), Green Band or Ring Rows (*Rest 2 min between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of Two complete 35 min AMRAP of:

3 Legless Rope Climbs (L4), Rope Climbs (L3/2), 9 Get-UPs (L1/5 Power Cleans, 205/145 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 105/75 lbs (L1), 95/65 lbs (7 Burpee Box Jump Overs, 30″ (L4), 24″ (L3/L2), 20″ (L1), 20″ Step Ups (0:00 to 15 min – 20 WB’s, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (15:00 to 25:00 min – 15 Def HSPU’s 45/35 lb Plates (L4), HSPU’s (L3), 10 Wall Walks (L2), 5 Wall Walks (L1), DB Press, 35/25 lbs (25:00 to 35:00 min – 10 Cals on the AAB

CFL #494

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

BREAST CANCER DOESN’T DISCRIMINATE

One in Eight women will be diagnosed with breast cancer. Know the facts. After you ROM, visit barbellsforboobs.org to learn more about how they are using CrossFit to support men and women from diagnosis, through treatment, and into recovery.

https://app.romwod.com/workout/breast-cancer-doesn-t-discriminate

In This Workout:

Saddle Archer

Puppy Dog

Dragon

Lizard

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strap/Towel

Strength Phase

Deadlift (5 or more reps @ 85% of 90% off of 1 RM)

Below is the entire rep scheme. The 5+ (5 or more reps is the 6th set).

10@35%

10@45%

10@55%

5@65%

5@75%

5+@85% Push your limits but not to failure.

5@75%

5@65%

Metcon

Metcon (Time)

5 RFT of:

20 GHD Sit ups or Ab-Mat Sit-Ups

20 Push Ups
*Complete after class