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CFL #634

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
*Post Tie Breaker Time: Time completed Step-Ups and Time completed HSPU’s or Time completed HSW’s.

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes
*Post Tie Breaker Time: Time completed Step-Ups and Time completed HSPU’s or Time completed Bear Crawl.

CFL #633

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (Time)

2 RFT of:

500m row

20 lateral burpee over rower

15 D-Ball Clean, 100/60 lbs (L3/2/1), 60/30 lbs (

Metcon (Time)

2 RFT of:

500m row

20 lateral burpee over rower

15 D-Ball Clean, 100/60 lbs (L3/2/1), 60/30 lbs (

CFL #632

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

2:00 Machine of your choice

20 Ring Rows

10 Empty BB Muscle Snatch

1:00 HS hold

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

50 Double Under

10 Thruster, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

40 Double Under

8 Thruster, 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of:

30 Double Under

6 Thruster 135/95 (L3), 115/75 lbs (L2), 95/65 lbs (L1), 85/55 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

3 RFT of:

9 bar muscle ups

6 power snatch, 165/115 lbs

100’ HS Walk

Power Snatch (5 sets of 3 reps)

CFL #631

CrossFit Lackland – CROSSFIT

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Warm-up

3 rds:

1 min AAB

20 Alt Leg V-ups

10 Single Arm DB Strict Press (each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

500m Row

10 Strict Defict HSPU (4/2″), Strict HSPU’s (L3), HSPU’s (L2), 5 Wall Walks (L1), 10 Seated DB Press, 35/25 lbs (

Metcon (Time)

For Time:

50 T2B (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Knee-Ups or AbMat Sit-Ups (100 GHD Sit Up (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1), 50 T2B, Knee-ups or AbMat Sit-Ups (50 T2B (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Knee-Ups or AbMat Sit-Ups (

Additional Work (On Your Own After Class)

Metcon (Time)

3 RFT of:

12 Strict Pull Ups

12 Bench Press, 185/115 lbs

Metcon (No Measure)

Accessory work:

4 Rounds:

20 Banded Pull aparts

10 PVC Pass Throughs

:45 Seal Stretch

10 Windmills (light KB, each side)

CFL #630

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:00 Row

10 Inch Worm

5-10 Strict Pull ups or Ring Rows

10 PVC pass throughs

15 Air Squats

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 Ring Muscle Up (L4), Bar MU’s (L3), C2BPU’s/Ring Dips (L2), Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (5 Squat Snatch 165/115 (L4), 135/95 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

5 rope climb (L4), 4 reps (L3), 3 reps (L2), 2 Reps (L1), 8 Rope Get-Ups (5 Squat Snatch 165/115 (L4), 135/95 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 Bar Muscle Up (L4), 8 reps (L3), C2BPU’s/Ring Dips (L2), Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (5 Squat Snatch 165/115 (L4), 135/95 lbs (L3), 95/65 lbs (L2), 75/45 lbs (L1), 55/35 lbs (

Additional Work (On Your Own After Class)

Front Squat (5 sets of 5 reps, Add 10# front last week )

Power Clean (3 sets of 3@75%, 2@80%, 1@85% of 1 RM)

Increase weight between sets if you feel good

CFL #629

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Skill Work

10 min to work on DU’s

15 min to work on Clean and Jerks

Metcon

Metcon (Time)

3 RFT of:

30 Wallball, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (100 double under (L4), 75 reps (L3), 50 reps (L2), 100 attempts (L1), 100 Singles (10 Clean and Jerk, 225/155 lbs (L4), 185/115 lbs (L3), 135/95 lbs (L2), 95/65 lbs (L1), 85/45 lbs (Rest 3:00 b/t rounds

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (Time)

Teams of 2 complete for Time of:

60-40-20

Cal Row

Lateral Burpee over Rower

Then:

60-40-20

Assault Bike Cals

30-20-10

Ring Muscle Ups (L4), Bar MU’s (L3), C2BPU’s/Ring Dips (L2), Pull-Ups/Ring Dips (L1), Assisted Pull-Ups or Ring Rows/Assisted Dips or Box Dips (Weighted GHD, 20/14 lbs (L4), 14/10 lbs (L3), GHD’s (L2), Weight AbMat Sit-Ups, 20/14 lbs (L1), AbMat Sit-Ups (Power Snatch, 115/85 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

CFL #628

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Metcon

19.2: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

19.2: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

CFL #627

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Metcon

Metcon (Distance)

Row for Distance

3×3:00 Mod/rest :30 btw sets

Rest 1:00

3x:40 fast/rest :20 btw sets

Rest 1:00

3×2:00 mod-fast/rest :30 btw sets

Rest 1:00

3x:20 faster/rest :40 btw sets

Rest 1:00

3×1:00 fast/rest :30 btw sets

CFL #626

CrossFit Lackland – CROSSFIT

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Warm-up

Legendary Abs (L1) (No Measure)

25 HFL Lying Leg Thrusts (M)

15 Sec Rest

20 HFL Lying Leg Thrusts (M)

25 Ab Crunches (Hold for 2 seconds at top)

10 1/4 Sit-Ups (Fast)

Skill Work

10-15 min working on Deadlift

Metcon

Metcon (Time)

3 RFT of:

21/18 Cal Assault Bike

15 Burpee Box Get Over 48″ (L4), 40″ (L3), 30″ (L2/L1)

9 Deadlift 315/225 lbs (L4), 285/185 lbs (L3), 225/135 lbs (L2), 185/105 lbs (L1), 135/85 lbs (Rest 3:00 b/t rounds.

Additional Work (On Your Own After Class)

High-Hang Snatch (5 working sets of 3 reps, ascending (Squat))

Metcon (Time)

2 RFT of:

21-15-9

Thruster, 95/65 lbs

SDHP, 95/65 lbs

Rest 5:00 b/t rounds