(210) 560-9961

W.O.D.

Columbus Day

CrossFit Lackland – CROSSFIT

Columbus Day (Time)

2 Partner Team WOD for time of:

LVL4

1492 m Row

14 Rope Climbs

92 Burpees

14 Muscle Ups

92 KBS, 72/53 lbs

1492 m on the AAB

LVL3

1492 m Row

14 Rope Climbs

92 Burpees

14 Bar Muscle Ups

92 KBS, 72/53 lbs

1492 m on the AAB

LVL2

1492 m Row

14 Rope Climbs

92 Burpees

42 Pull-ups and Ring Dips

92 KBS, 53/35 lbs

1492 m on the AAB

LVL2

1492 m Row

28 Rope Get-Ups

92 Burpees

42 Ring Rows and Box Dips

92 KBS, 35/16 lbs

1492 m on the AAB

Partner 1 works, Partner 1 completes 100 double unders/300 singles. Switch every 100/300 reps……

06 Sep 2018: Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Olympic Lifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Teams of 3: 30 minutes to find OLY TOTAL

*Squat or Power

Metcon

Metcon (Time)

Teams of 3 for Time of:

1200 m Relay, 100/60 lb Slam Ball Carry (100 m Intervals)

900 m Relay, 45/25 lbs Sled Push (100 m intervals)

1200 m Relay on C2 (100m Intervals)

9 Rope Climbs (3 Each)

120 Cals on the AAB (20 Cal Intervals)

CFL #489

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

ROMWOD: Breast Cancer Doesn’t Discriminate (No Measure)

One in Eight women will be diagnosed with breast cancer. Know the facts. 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/breast-cancer-doesn-t-discriminate

*22 min

In This Workout:

Saddle Archer

Puppy Dog

Dragon

Lizard

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Strap/Towel

Skill Work

Skill Work: Snatch (No Measure)

15 min to work up to 70 to 80% 1 RM

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L2: 95/65 lbs

L1: 85/55 lbs

CFL #488

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*Coaches Choice – 5 min

*You have 30 min to complete the Back Squat.

5 RFT of 20 Unbroken WB’s (Time)

20 Unbroken Wall-Balls, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (30 Sec Rest

*100 m run if the ball hits the ground or stops moving

Strength Phase

Back Squat (Find 1 RM)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L2: 85/55 lbs

L1: 75/45 lbs

Competition Training

*Please see a coach

CFL #487

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

ROMWOD: Fundraise-Detect-Save (No Measure)

Embrace the Barbells For Boobs mantra today as we ROM and raise awareness! 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/fundraise-detect-save

*23 min

OPTIONAL EQUIPMENT

Abmat/ Blanket

Ball/Block

Medicine Ball

In This Workout:

Saddle

Bound Angle

Seated Straddle

Skill Work

Skill Work: Clean and Jerk (No Measure)

15 min to work up to 70 to 80% 1 RM

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L2: 95/65 lbs

L1: 75/45 lbs

CFL #486

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*Coaches Choice – 5 min

*You have 40 min to complete the Deadlift and Bench Press. This will leave you 10 min to complete the METCON. If you finish the DL/BP early you can start the METCON.

3 min AMRAP of: Partner Unbroken WB’s (AMRAP – Reps)

3 min AMRAP of:

Partner Unbroken WB’s, 30 lbs @ 10′ (L4), 20 lbs @ 10′ (L3), 20 lbs @ 9′ (L2), 14 lbs @ 9′ (L1), 14 lbs @ 8′ (*Every time you stop or drop the WB, both partners do 5 burpees.

Strength Phase

Deadlift (Find 1 RM)

Bench Press (Find 1 RM)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
L2: 155/105 lbs

L1: 135/95 lbs

Competition Training

*Please see a coach

CFL #485

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*Coaches Choice – 5 min

Tabata Wallballs (AMRAP – Reps)

8 RDS for Reps of:

20 sec on/10 sec off

WallBalls, 30/20 lbs @ 10/9′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 9/8′ (

Metcon

10 min AMRAP of Rope Climbs (AMRAP – Reps)

Legless Rope Climbs, (L4), Rope Climbs (L3), Rope Climbs (L2), Rope Get-Ups (L1)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
L2: 85/55 lbs

L1: 75/45 lbs

Competition Training

*Please see a coach

CFL #484

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*Coaches Choice – 5 min

*You have 40 min to complete the Front Squat and Push Press. This will leave you 10 min to complete the METCON. If you finish the FS/PP early you can start the METCON.

Strength Phase

Front Squat (Find 1 RM)

Push Press (Find 1 RM)

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
*If you can’t do Ring Muscle-Ups then do the Pull-Up/Ring Dip WOD

120 Pull-ups/120 Ring Dips for Time (Time)

120 Pull-Ups (L3), 60 Pull-Ups (L2), 60 Ring Rows (L1)

120 Ring Dips (L3), 60 Ring Dips (L2), 60 Box Dips (L1)

*Break reps 5/5

Competition Training

*Please see a coach

CFL #483 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.

View Public Whiteboard

Competition Training