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W.O.D.

CFL #609

CrossFit Lackland – CROSSFIT

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Warm-up

5-10 min warm-up (Coaches Choice)

Metcon

Metcon (Time)

3 RFT of:

Thruster

100’ D-Ball Carry 100/60 lbs

5 Rope Climb (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 10 Get Ups (100’ D-Ball Carry 100/60 lbs

Thruster

Thruster Weights per Round

Round 1, 21@115/85 lbs (L4), 105/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

CFL #608

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds of:

250 m Row

10 Inch Worms

10 Wallballs

*Spend 15 minutes on Rowing Skills

Metcon

The Fittest Games 19.4 (Time)

5 ROUNDS FOR TIME | 20 MINUTE TIME CAP

500M ROW

10 HANG POWER CLEANS

20 WALL BALLS

L4) 155/105 lbs, 20/14 lbs @ 10/9′ (Pro/Am/Teams/Masters 35-44)

L3) 135/95 lbs, 20/14 lbs @ 10/9′ (Masters 45-49/Teens 16-17)

L2) 115/75 lbs, 20/14 lbs @ 10/9′ (Masters 50+/Teens 14-15/Intermediate/Scaled)

L1) 75/55 lbs, 14/10 lbs @ 9′ (Community)

*Any reps/cals not completed add to 20 min cap

CFL #607

CrossFit Lackland – CROSSFIT

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Warm-up

1 Mile Run

100′ Alternating Lunges

20 Banded Pull-aparts

20 PVC Pass Throughs

Metcon

The Fittest Games 19.5 (Time)

FOR TIME | *8 MIN TIME CAP

24 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

2 BOX JUMPS OVERS

20 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

4 BOX JUMPS OVERS

16 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

6 BOX JUMPS OVERS

12 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

8 BOX JUMPS OVERS

8 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

10 BOX JUMPS OVERS

4 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

12 BOX JUMPS OVERS

LV4) 50/35 lb DB, 30/24″ (Pro/Am/Team/35-39 Masters)

LV3) 35/20 lb DB, 24/20″

(Masters 40+/Teens/Intermediate/Scaled)

LV2) 25/15 lb DB, 20″ Step-Ups (Community)

The Fittest Games 19.6 (AMRAP – Reps)

6 MINUTE AMRAP of:

50 POWER SNATCH

AMRAP BAR MUSCLE UP (L4/3), Chest to bar Pull-Ups (L2), Pull-Ups (L1), Ring Rows (LV4) 95/65 lbs (PRO/AM/Teams/Masters 35-44)

LV3/2) 75/55 lbs (Masters 45+/Teens/Intermediate/Scaled)

LV1/

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 3 For Time of:

For Time of:

9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (45 Thruster, 95/65 lbs (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (32 Thruster 115/75 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (21 Thruster 135/95 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (

Metcon (AMRAP – Reps)

Teams of 3: 12 Min AMRAP of:

Cals on AAB

50′ Slamball Carry, 100/60 lbs

*Ball is carried in the front (not on the shoulder)

CFL #606

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (45 Thruster, 95/65 lbs (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (Rest :90

8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (32 Thruster 115/75 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (Rest :90

7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (21 Thruster 135/95 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (

CFL #605

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 row

20 Alt leg V-ups

5 Strict pull ups or Ring Rows

:30 Rig hang

Metcon

Death Race (Time)

5 RFT of:

15/10 Cals on AAB

10 Burpees
*10 min cap

Metcon (Time)

For Time of:

15 Squat Snatch 165/115 lbs (L4), 135/75 lbs (L3), 105/55 lbs (L2), 85/45 lbs (L1), HPS 65/35 lbs (20/16 Cals on C2

12 Squat Snatch

20/16 Cals on C2

9 Squat Snatch

20/16 Cals on C2

CFL #604

CrossFit Lackland – CROSSFIT

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Warm-up

5 Min – Coaches Choice

Metcon

Metcon (Time)

For Time of:

75 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (50 Pullups (L4), 40 reps (L3), 30 reps (L2), 50 Assisted PU’s (L1), 50 Ring Rows (25 Burpee Box Jump Overs, 30/24″ (L4), 24/20″ (L3/2), 20/16″ (L1), Step Ups, 20/16″ (50 Pullups (L4), 40 reps (L3), 30 reps (L2), 50 Assisted PU’s (L1), 50 Ring

75 Wallballs, 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

Shoulder Press (7 sets of 5 reps @80% +5lbs)

CFL #603

CrossFit Lackland – CROSSFIT

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Warm-up

5 min – Coaches Choice

Metcon

Metcon (Time)

For Time of:

75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (25 DBall to Shoulder, 100/60 lbs (L4/3), 60/30 lbs (L2/1/75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (

Strength Phase

Front Squat (6 sets of 6 reps @75% +5lbs)

Additional Work (On Your Own After Class)

Metcon (AMRAP – Reps)

6 RFT of: 2:00 on/1:00 off

20 Push ups

15/12 Cal on AAB (L4), 12/9 (L3), 9/6 (L2/1/Max Legless rope climbs (L4), Rope Climbs (L3/2), Attempts (L1), Rope Get-Ups (

CFL #602

CrossFit Lackland – CROSSFIT

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Warm-up

5 min – Coaches Choice

Strength Phase

Deadlift (7 sets of 5 reps @80% +5 lbs)

Metcon

Metcon (Time)

3 RFT of:

100 Zeus Double Unders (L4), 150 Regular DU’s (L3), 100 DU’s (L2), 100 Attempts (L1), 150 Singles (100′ HS walk (L4), 75′ (L3), 50′ (L2), 200′ Bear Crawl (L1), 100′ Bear Crawl (30/20 Ring Dips (L4), 25/15 (L3), 20/10 (L2), 25/15 Assisted (L1), 25/15 Box Dips (30 GHD (L4), 25 (L3), 25 T2B (L2), 25 Knee-Ups (L1), 25 AbMat Sit-Ups (

Additional Work (On Your Own After Class)

Shoulder Press (7 sets of 5 reps @80% +5lbs)

Metcon (Distance)

5 Rounds for Distance

4 Sets:

:45 Easy

:30 Moderate

:15 Fast

Rest 3:00 b/t sets

Set 1: Run

Set 2: C2 Row

Set 3: AAB

Set 4: Run

CFL #601

CrossFit Lackland – CROSSFIT

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Warm-up

15 min AMRAP:

2:00 Assault bike

10 Inch worms

20 Ring rows

10 Banded Pull Aparts

Metcon

Metcon (Time)

3 RFT of:

15/12-12/9-9/6

Cals on AAB

12-9-6

Deficit HSPU, 4.5″/3.5″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 1/2 reps Wall Walks (L1), Seated DB Press, 35/25 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

For Time of:

75 Wallballs, 20/14 lbs

50 Pullups

25 Burpee Box Get Overs 48″

50 Pullups

75 Wallballs, 20/14 lbs