(210) 560-9961

W.O.D.

CFL #570

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

200m jog

200m walk

10 leg swings forward (each leg)

10 leg swings sideways (each leg)

1:00 calf/achilles stretch (each leg)

In 20m increments:

Knee pulls to chest

Heel pulls to butt

Lunge and reach to the sky

Lunge with Russian twist

High kicks

Toe walks

Heel walks

Karaoke one way

Karaoke other way

Running high knees

Running butt kicks

Running low kicks

Running high kicks

Metcon

Metcon (Distance)

For Distance:

Run

5:00 moderate/1:00 easy

4:00 moderate/1:00 easy

3:00 moderate/1:00 easy

2:00 moderate/1:00 easy

1:00 moderate/1:00 easy

Metcon (Time)

For Time of:

2 Rounds

21/18 Cal Assault Bike

15 Bar Facing Burpee Over Bar

9 Power Snatch, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (Rest 5:00….yes “YOU MUST REST”

Then:

2 Rounds

21/18 Cal Assault Bike

15 Bar Facing Burpee Over Bar

9 Power Snatch, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (

Metcon (Distance)

“ONLY for INCLEMENT WEATHER”

For Distance:

ROW

5:00 moderate/1:00 easy

4:00 moderate/1:00 easy

3:00 moderate/1:00 easy

2:00 moderate/1:00 easy

1:00 moderate/1:00 easy

12 Days of Christmas

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

12 Days of Christmas (Time)

Teams of two complete for time of:

1 x 200 m run

2 x Power Snatch 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

3 x Chest to bar pull-up (RX+), KPU (RX), Ring Rows (S)

4 x Squat Cleans 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

5 x HSPUs (RX), C2G Push-Ups (S)

6 x Wallballs, 20/14 lbs @ 10′ (RX), @ 8′ (S)

7 x Pistols (RX), Squats (S)

8 x Push Jerks 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

9 x KBS 53/35 lbs (RX), 35/25 lbs (S)

10 x Toes to Bar (RX), Knee Ups (S)

11 x Box Jumps 24/20″ (RX), 20/16″ (S)

12 x Thrusters 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

(Each team member completes all reps)

(45 min cap)

*This goes just like the 12 Days of Christmas….

200m Run

2 x PS

200m Run

3 x C2BPU’s

2 x PS

200m Run

4 x SC

3 x C2BPU’s

2 x PS

200m Run

etc, etc, etc……

CFL #568

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Metcon

All I want for Christmas….. (AMRAP – Rounds and Reps)

Teams of two 25 min AMRAP of:

5 Cals on C2 (All)

10 Cals on AAB (All)

15 Double Unders (L)4/3/2), Attempts (L1), 30 Singles (1 Deadlift, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Hang Squat Clean, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Shoulder to Overhead, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Muscle Up (L4), Bar MU (L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (1 Ring Dip (L4/3/2), Assisted Dips (L1), Box Dips (1 Strict HSPU (L4) HSPU’s (L3), Wall Walks (L2/1), Seated DB Press, 35/25 lbs (*Add 1 Rep per Round for gymnastics

*Muscle up then Ring Dip or Bar Muscle Up then Bar Dip

*Each Athlete must compete all reps before moving on

22 Dec 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Olympic Lifting

Strongman Log Clean and Jerk (Find 1 RM)

Teams of 4 have 20 min to find 1 RM

Strength Phase

Atlas Stone to Platform (For Total Weight)

Teams will have 4 minutes to have all four athletes lift all four stones to platform:

Males

L4: 145 / 175 / 205 / 250 lbs

L3: 115 / 145 / 175 / 205 lbs

L2: 95 / 115 / 145 / 175 lbs

L1: 75 / 95 / 115 / 145 lbs

Ladies

L4: 115 / 145 / 175 / 205 lbs

L3: 95 / 115 / 145 / 175 lbs

L2: 75 / 95 / 115 / 145 lbs

L1: 45 / 75 / 95 / 115 lbs

Metcon

Strongman Team WOD #1 (Time)

Teams of Four complete for time of:

400 m Sled push, 45/25 lbs (Swap out every 100m) *Athletes carry their weight

25 Slamball Over Shoulder, 100/60 lbs (Swap out as req’d)

100 Tire Flips (Swap out as req’d)

25 Slamball Over Shoulder, 100/60 lbs

100 Sledge Hammers, 16/12 lbs (Swap out as req’d)

25 Slamball Over Shoulder, 100/60 lbs

400 m Barbell Carry, 135 lbs (Two person Carry (Swap out as req’d)

25 Slamball Over Shoulder, 100/60 lbs

400 m Sandbag run, 45/25 lbs EA (Run as a Team)

*Go lighter if req’d

CFL #566

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

TORPID

Keep it simple and chill with this routine. Visit ultimatehawaiiantrailrun.com and kealafoundation.com to see how they are using the power of community to stand against substance abuse. Their programs to support kids are turning the tides.

https://app.romwod.com/workout/torpid

In This Workout:

Puppy Dog

Saddle

Seated Straddle

Frog

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Strap/Towel

Metcon

Metcon (Time)

3 rounds for time:

30 cal row

30 Box jump over, 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), 24/20″ Step-Ups (L1), 20/16″ Step-Ups (30 toes to bar (L4/3/2), Knee-Ups (L1), AbMat Sit-Ups (30 push press, 95/65 lbs (L4/3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (

CFL #565

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Strength Phase

Overhead Squat (20 min to find 1 RM)

*From the Rack

Metcon

Metcon (Time)

21-15-9 Reps for time:

Hang Power Snatch, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Overhead Squat, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (Toes to Bar (L3/2), Knee-Ups (L1), Ab-Mat Sit-Ups (

CFL #564

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

NEEDS IMPROVEMENT

There is always room for improvement no matter how far you have already come. This ROMWOD will help you to improve on your hips, IT band, groin, lower back, shoulders, chest, upper back, and glutes.

https://app.romwod.com/workout/needs-improvement

In This Workout:

Puppy Dog

Dragon

Bound Angle

Happy Baby

OPTIONAL EQUIPMENT

Ab Mat

Ball/Block

Medicine Ball

Strap/Towel

Metcon

Metcon (Time)

5 Rounds for time of:

50 Zeus Double Unders (L4), DU’s (L3/2), Attempts (L1), 100 Singles (10 power clean 135/95 lbs (L4), 115/85 lbs (L3), 95/75 lbs (L2), 85/65 lbs (L1), 75/55 lbs (

CFL #563

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Strength Phase

Shoulder Press (10 min to find 1 RM)

Push Press (15 min to find 1 RM)

Push Jerk (15 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

100m Run

5 Muscle Ups (L4), BMU’s (L3), C2BPU’s (L2), Pull-Ups (L1), Assisted Pull-Ups or Ring Rows (

CFL #562

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Skill Work

10 min of Snatch work

Olympic Lifting

Metcon

2 Position Snatch (1 Snatch + 1 Hang Snatch) (20 min to complete 7 sets of 1)

Do a snatch from the floor and then one from the hang

Metcon (AMRAP – Rounds and Reps)

10 min EMOM of:

20 wall balls, 20/14 lbs (L4), 17 reps (L3), 14 reps (L2), 12 reps (L1), 10 reps (