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W.O.D.

CFL #509

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Strength Phase

Shoulder Press (Max Reps @ 95% of 90% of 1 RM (or go for 1 RM))

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
L2: 53/35 lbs

L1: 53/35 lbs, Assisted Pull-Ups

CFL #508

CrossFit Lackland – CROSSFIT

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ROMWOD

RX to DX

Barbells For Boobs is helping women fight every step of the way from diagnosis to strength! After you ROM, visit barbellsforboobs.org to learn more about how they are using CrossFit to support men & women from diagnosis, through treatment, & into recovery

https://app.romwod.com/workout/dx-to-rx

In This Workout:

Twisted Cross

Twisted Lizard

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

3, 6, 9, 12…

Thrusters 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (30 Double Unders (L3/2), Attempts (L1), Singles (3, 6, 9, 12…

Strict HSPU (L4), HSPU’s (L3), HSPU’s w/Ab-Mat (L1), 1, 2, 3, etc reps Wall Walks (1 Legless Rope Climb (L4), Rope Climbs (L3/2), Rope Get-Ups (L1/

CFL #507

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

Work on Deadlift, working up to 65% (10 min cap)

Strength Phase

Deadlift (Max Reps @ 95% of 90% of 1 RM)

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L3: BMU’s, 135/95 lbs

L2: Pull-Ups/Dips, 135/95 lbs

L1: Assisted PU’s/Dips, 95/65 lbs

CFL #506

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

Spend 5 minutes working up to Clean and Jerk Weight

Olympic Lifting

Metcon (AMRAP – Rounds and Reps)

5 reps EMOM for 12 min of:

Clean & Jerk (Power)

L4: 135/95 lbs

L3: 115/75 lbs

L2: 95/55 lbs

L1: 75/45 lbs

Metcon

Metcon (Time)

10 RFT of:

12 Cal Row

12 Deadlift, 185/115 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 115/85 lbs (L1), 95/65 lbs (12 Burpee over Bar (Face the bar)

*30 min cap

CFL #505

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

100 Double Unders or Attempts or 200 singles

Olympic Lifting

*L1/

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
*30 min to complete both

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

L4/3/2 as RX’d

L1: Assisted Pull-Ups

20 Sep 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Metcon

Power Clean (15 min for Teams of 2/3 find 1 RM)

Metcon (Time)

Teams of 2/3 for Time:

7 Rounds of:

20 Dumbbell Snatch 70/50 lbs

20 Burpee Box Jumps, 24

Then

6 Rounds of:

21 power snatch, 95/65 lbs

21 burpee over bar

Then

5 rounds of:

Row 500m (Swap every 250 m)

*Teams of 3 add 1/3 reps

*Swap out reps as req’d

CFL #503

CrossFit Lackland – CROSSFIT

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ROMWOD

TAKE ACTION

Take action with Barbells For Boobs and with today’s routine. 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/take-action

In This Workout:

Half Saddle

Seated Forward Fold

Cross Shin Eagle

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

CFL #502

CrossFit Lackland – CROSSFIT

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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

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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!