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W.O.D.

CFL #473

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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ROMWOD

ROMWOD: LOSE THE EXCUSE (No Measure)

Don’t let an excuse get in your way. Focus today as you work through this ROMWOD for your shoulders, hips, glutes, hamstrings, spine, lower back, and groin.

https://app.romwod.com/workout/lose-the-excuse

*21 MIN

In This Workout:

Child’s Pose w/ Shoulders

Lizard

Twisted Lizard

Seated Forward Fold

Seated Straddle

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Specific Warm-Up

Warm-up (No Measure)

50 Cals AAB

Metcon

Metcon (Time)

For Time of:

1 mile run

Rest 3min

800 m run

Rest 3min

400 m run

Rest 2min

200 m Run

Rest 2min

100 m Run

CFL #472

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Work on Squat/Power Cleans for 10 min

Metcon

Clean/Front Squat/S2OH 1 RM (3/2/1 RM)

3 Cleans (any way)

2 Front Squats

1 Shoulder to Overhead
This is a touch and go complex. The barbell cannot be rested on the ground, only tapped while doing the cleans.

Athlete’s best lift will be their individual score.

*Rest 1 min

Metcon (AMRAP – Reps)

12 min AMRAP of:

60 Double Unders (L4/3/2), Attempts (L1), Singles (10 Snatch

10 OH Squats

*115/85 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs (10 Clean

10 Thrusters

*125/95 lbs (L4), 105/75 lbs (L3), 85/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (15 Backsquats (From the Ground)

*155/125 lbs (L4), 145/115 lbs (L3), 125/105 lbs (L2), 115/95 lbs (L1), 105/85 lbs ((L1/

CFL #471

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Muscle-Up Skill Work (Work on Bar Muscle-Ups or Pull-ups)

15 min to work on Muscle-Ups

Metcon

1 min Unbroken Bar Muscle-Ups (AMRAP – Reps)

L4/3: As RX’d

L2: C2BPU’s

L1: Pull-Ups

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP of:

1 Legless Rope Climb + 4 Rope Climbs (L4), 5 Rope Climbs (L3/2), 10 Rope Get-ups (L1/10 Wallballs, 30/20 lbs @ 10″ (L4), 20 lbs @ 20 lbs (L3), 20/14 lbs @10/9′ (L2), 20/14 lbs @ 9/8′ (L1/13′ Bear Crawl (All)

15 Burpee Over Bar (All)

13′ Reverse Bear Crawl (All)

30 C2BPU’s (L4/L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (10 Wallballs, 30/20 lbs @ 10″ (L4), 20 lbs @ 20 lbs (L3), 20/14 lbs @10/9′ (L2), 20/14 lbs @ 9/8′ (L1/13′ Bear Crawl (All)

15 Burpee Over Bar (All)

13′ Reverse Bear Crawl (All)

5 Bar Muscle-Ups (L4), 5 C2BPU’s (L4/L3), 5 Pull-Ups (L2), 5 Assisted Pull-Ups (L1), Ring Rows (13′ Bear Crawl (All)

AMRAP Burpee over Bar

Competition Training

CFL #470

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up
*First WOD has to start NLT than 10 min into class

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

100-80-60-40-20

Double under (L4/3/2), Attempts (L1), Singles (Air squat

Rest 10 minutes

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

50-40-30-20-10 (Meters)

Overhead walking lunges w/Oly Plate, 55/45 lb plate (L4), 45/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1), 15/10 lbs (25-20-15-10-5

Burpee pull up

Rest 10 minutes

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

50-40-30-20-10

Wall ball, 20/14 lbs (L4/3/2), 16/12 lbs (L1), 14/10 lbs (Box jump over, 24″ (L4/3), 20″ (L2), Step ups, 20″ (L1/

CFL #469 OPEN GYM

CrossFit Lackland – OPEN GYM

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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Competition Training

CFL #468 SATURDAY TEAM WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

15 minute AMRAP

20 calorie assault bike

10 power clean, 135/95 lbs

*Athlete 1 completes AAB, then moves to Power Clean, as Athlete 2 starts AAB. Athlete 1 rests until Athlete 2 completes PC

Rest 5 Minutes

15 minute AMRAP

20 calorie Row

20 Chest to ground, hand release push ups

*Athlete 1 completes Row, then moves to Push-ups, as Athlete 2 starts Row. Athlete 1 rests until Athlete 2 completes PU’s

Rest 5 Minutes

15 minute AMRAP

30 yard sled push, 2(45/25 lb)

15 bench press, 135/95 lbs

*Athlete 1 completes Sled Push, then moves to Bench Press, as Athlete 2 starts SP. Athlete 1 rests until Athlete 2 completes BP

*Subtract 10 lbs per level (L3/L2/L1/

CFL #468

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

ROMWOD

ROMWOD: WORTH THE TIME (No Measure)

This routine is worth every moment you spend working on your spine, hips, glutes, groin, and lower back.

https://app.romwod.com/workout/worth-the-time

*22 MIN

In This Workout:

Fragon

Lizard

Extended Arm Lizard

Frog

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Specific Warm-Up

15 min working on HSW’s

Metcon (Time)

For Time of:

30 toes-to-bar

90 foot handstand walk

30 toes-to-bar

90 foot handstand walk

30 toes-to-bar

Target Time: 6:00

Time cap: 14:00

Metcon

CFL #467

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Olympic Lifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
*40 min to find 1 RM for both lifts. Take as long as you want on each one, however, you are finished at the end of class.

(Squat or Power)

CFL #466

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

ROMWOD

Warm-up (No Measure)

ROMWOD: Average is Boring

https://app.romwod.com/workout/average-is-boring

Average is boring. Reach for more with today’s ROMWOD for your hips, glutes, hamstrings, shoulders, knees, and quads.

*21 min

In This Workout:

Child’s Pose w/ Shoulders

Dragon

Twisted Lizard

Half Saddle

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Metcon

Metcon (Distance)

Your Choice: Row, Run, or AAB

8 Rounds for Distance of:

3:00 on/1:00 off (easy pace)

Competition Training

Please see a coach

CFL #465

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

View Public Whiteboard

General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

15 min to work on DU’s

Metcon

Metcon (Time)

For Time of:

15-12-9-6-3

Back Squats, 225/155 lbs (L4), 155/105 lbs (L3), 105/75 lbs (L2), 75/55 lbs (L1), 55/35 lbs

75-60-45-30-15

Double Unders, (L4/3/2), DU Attempts (L1), Singles (Time Cap: 20:00

Competition Training

Please see a coach