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W.O.D.

CFL #990

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

6 RFT of:

4 Overhead Squats, 185/125 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 95/65 lbs (L1), 65/35 lbs or lighter (12 chest to bar pull ups (L4), 6 Reps (L3), 12 PU’s (L2), 6 PU’s (L1), 12 Ass’d PU’s or Ring Rows (

CFL #989

CrossFit Lackland – CROSSFIT

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ROMWOD

Metcon

Metcon (Time)

2 Rounds for Time of:

25 m sled push, 135/90 lbs (L4), 115/70 lbs (L3), 90/50 lbs (L2), 70/35 lbs (L1), 45/25 Lbs or Lighter (25 strict handstand push up (L4), 15 Reps (L3), 25 HSPU’s (L2), Seated DB Press, 35/25 lbs (L1), C2GHRPU’s (25 m sled push (Same as Above)

25 GHD sit ups (L4), 20 Reps (L3), 15 Reps (L2), 10 Reps (L1), 25 AbMat Sit-Ups (25 m sled push (Same as Above)

25 strict handstand push ups (Same as Above)

25 m sled push (Same as Above)

25 GHD sit up (Same as Above)

25 m sled push (Same as Above)

-Rest 1:1 b/t set-

*Post Total Time

CFL #988

CrossFit Lackland – CROSSFIT

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Warm-up

9 Minute Clock:

1 Minute Assault Bike

1 Min Row

10 Dumbbell Single Leg RDLs (Each Side)

*Start slow on machines and increase pace each round

Metcon

Metcon (AMRAP – Reps)

8 Sets for Time:

5 minute AMRAP of:

200 m Run (L4/3/2/1), 100m (20/15 AAB Cals (L4/3), 15/10 Cals (L2/1), 12/8 Cals (20/15 Calorie Row (L4/3), 15/10 Cals (L2/1), 12/8 Cals (Max Dumbbell Snatches/Hang Power Cleans, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (-Rest 1 minute between sets –

Rounds 1/3/5/7 = Snatches

Rounds 2/4/6/8 = HPC’s

*Alternate reps as req’d

*Snatches and HPC’s are the only reps that count

CFL #987

CrossFit Lackland – CROSSFIT

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Warm-up

4 Rounds:

1:00 AAB or Row

50 Single Unders

50′ Lateral Side Step (Each Way)

10 Goblet Squats

3-5 Strict Pull Ups or Strict Assisted PU’s

*10 min time cap

Metcon

Metcon (Time)

For Time of:

2 Rounds

96 Double Unders (L4/3/2), Attempts (L1), 200 Singles (24 Thrusters, 95/65 lbs (L4/3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs or lighter (12 Bar Muscle Ups (L4), 6 reps (L3), 12 Pull-Ups + 12 Ring Dips (L2), 6 Pull-Ups + 6 Ring Dips (L1), 12 Ring Rows + 12 Box Dips (192 Double Unders (L4/3/2), Attempts (L1), 200 Singles (48 Thrusters, 95/65 lbs (L4/3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs or lighter (24 Bar Muscle Up (L4), 12 reps (L3), 24 Pull-Ups + 24 Ring Dips (L2), 12 Pull-Ups + 12 Ring Dips (L1), 24 Ring Rows + 24 Box Dips (

CFL #986

CrossFit Lackland – CROSSFIT

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Warm-up

3 Rounds:

1:30 AAB or Row

10 Inchworms

20 Glute Bridges

10 Deadlifts, 95/65 lbs

*Increase deadlift weight each round

*10 min max

Metcon

Metcon (Time)

For Time of:

21-15-9

Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or lighter (Burpee Over Bar

-Rest 5:00-

15-12-6

Deadlift, 275/185 lbs (L4), 225/155 lbs (L3), 205/135 lbs (L2), 185/115 lbs (L1), 165/95 lbs or lighter (Burpee Over Bar

-Rest 5:00-

12-9-6

Deadlift, 315/225 lbs (L4), 275/185 lbs (L3), 225/155 lbs (L2), 205/135 lbs (L1), 185/115 lbs or lighter (Burpee Over Bar

Time Cap each set: 7 minutes

CFL #985

CrossFit Lackland – CROSSFIT

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Mindset

Trying to be perfect left me frustrated and defeated, I was imperfect, broken, and fallible. Perfection was unattainable in my life, but I could continuously pursue Excellence in everything that I do.



As I defined myself and refined my mindset, I realized that development and growth for every human being starts in a state of imperfection. It’s just true, our body, our minds, the systems and structure we live in, none of it is perfect or ever will be perfect as long as humans are involved.



The proper perspective for growth for me is to retain what works well, build on it, improve it, and correct the mistakes. I can and should always be moving toward Excellence. For me, the pursuit of Excellence understands that making improvements will require me to take purposeful risks; taking risks means making mistakes. If I’m not making mistakes, I’m not learning; I’m not aiming high enough or pushing hard enough. My pursuit of Excellence requires me to fix those mistakes and not to make them again.



I understand that I am imperfect, but I make no excuses. Minute by minute, day to day, I’m working to improve to develop Excellence in my life. That’s the way it works for me. My life is a constant journey get better by daily re aiming at the value of Excellence, and that journey won’t end until I’m dead.



KEEP COMING FORWARD!!

Jim Hensel



Mayhem Mindset Coach

Visit mayhemmindset.com for more resources.

Warm-up

3 Rounds:

1:30 Row or AAB

50′ Lateral Side Step (Each Way)

50′ Monster Walk (Forward/Backward)

15 Goblet Squats

20 Deadbugs (https://www.youtube.com/watch?v=kwWZBbkXtg4)

*10 min max

-Then-

Warm up to Squat Clean working weight (10 min max)

Metcon

Metcon (Time)

3 Sets for Time of:

4 rounds

12 Toes-to-bar (L4/3/2), Knee-Ups (L1), AbMat Sit-Ups (4 Squat Clean, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or lighter (-rest 5:00 b/t ea sets-

*8 min time cap per set (1 set = 4 rounds)
For the clean look to hit singles on the bar with a rep every 10-15 secs. This will help keep your rounds on pace if you maintain a cadence. Clean should not be over 70% 1RM

Big sets on t2b is key and the goal. But if your grip becomes a factor then look to break reps up into 2 sets.

Goal is trying to stay around 1:20-1:40 per round.

CFL #984

CrossFit Lackland – CROSSFIT

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ROMWOD

20 min

Strength Phase

Deadlift (20 min to find 1 RM)

Metcon

50/35 Cals for time on AAB (Time)

Complete 50/35 Cals on the AAB at 100% effort

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Hang Power Clean (15 min to find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

400m Run

25 KBS, 70/53 lbs (RX), 53/35 lbs (S)

25 HSPU’s (RX), 10 Wall-Walks (S)

5 Rope Climbs (RX), 10 Rope Get-ups (S)

*Run as a team.

*Only one athlete at a time works.

*Each athlete completes number of reps before moving on.

CFL #983

CrossFit Lackland – CROSSFIT

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ROMWOD

20 min

Metcon

Metcon (Time)

For Time of:

27-21-15-9

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

Chest to bar pull ups (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/

CFL #982

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time:

1 Mile Run (L3), 3/4 Mile (L2), 1/2 Mile (L1), 1/4 Mile (40/32 Calorie Row

1 Mile Run (L3), 3/4 Mile (L2), 1/2 Mile (L1), 1/4 Mile (20 Burpee Box Jump Overs, 24/20″

1 Mile Run (L3), 3/4 Mile (L2), 1/2 Mile (L1), 1/4 Mile (40/32 AAB Calories

1 Mile Run (L3), 3/4 Mile (L2), 1/2 Mile (L1), 1/4 Mile (*55 min time cap