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W.O.D.

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

CFL #464

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

Metcon

9/11 Memorial WOD (Time)

For Time:

2001 Meter Row or Run

11 Box Jumps 30/24″ (L4), 24/20″ (L3), 20/16″ (L2), 24/20″ Step Ups (L1/

Competition Training

Warm-up (No Measure)

Please see a coach

CFL #463

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)

Pull-Up/Muscle-Up Skill Work: 15 min

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling Options

L3:

Bar Muscle Up’s

70/53 lbs

L2:

4 Pull-Ups/4 Ring Dips

53/35 lbs

L1:

4 Assisted PU’s/4 Assisted RD’s

35/25 lbs

>L1:

4 Ring Rows/4 Box Dips

35/25 lbs

Competition Training

Warm-up (No Measure)

Please see a coach

CFL #461

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

ROMWOD

Warm-up (No Measure)

ROMWOD: Always Better

https://app.romwod.com/workout/always-better

Continue to strive for improvement with today’s ROMWOD for your hamstrings, groin, shoulders, upper back, lower back, ankles, calves, and achilles.

*23 min

In This Workout:

Puppy Dog

Low Dragon

Seated Forward Fold

Seated Straddle

Standing Straddle

OPTIONAL EQUIPMENT

Ab Mat

Medicine Ball

Specific Warm-Up

Warm-Up: Oly – Snatch (No Measure)

2 min on AAB

Then:

20 Shoulder Circles (Front and Revers)

50′ Alt Knee Hugs

50′ Alt Quad Pulls

50′ Lateral Lunges

50′ High Knees

50′ Lateral High Knees

50′ Seconds of Butt Kicks

50′ Broad Jumps

50′ Skipping and Bounding

*Have Athletes Line Up In Rows and Follow Ea Other

*Then Burgener WU or Additional Snatch WU w/Bar or PVC

*10 Min Cap for the WU

Olympic Lifting

Squat Snatch (3×1@40%, 2×1@50%, 1×1@60%, 70, 75, 80, 85, 90%, HS)

Snatch (1 set of 1 rep)

40%x3, 50%x2, 60%x1, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, heavy single

Competition Training

Warm-up (No Measure)

See Coach for Comp Training WOD’s

CFL #461 SATURDAY TEAM WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Olympic Lifting

Clean and Jerk (10 min to find 1 RM (Teams of 3))

Metcon

Metcon (Time)

For Time of:

28-24-20-16-12-8-4

Wallballs, 20/14 lbs

GHD’s (L4/3), Ab Mat Sit-Ups (L2 and below)

Burpee Box Jump Over, 24/20″
*Rest until everyone is done, then rest 2 min and start METCON 2

Metcon (AMRAP – Reps)

Teams of 3

10 minute AMRAP

1-2-3-4-5-6……

legless rope climb (L4), Rope Climbs (L3/2), Rope Get-Ups (L1/2-4-6-8-10….

Dumbbell squat snatch, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), Power DB Snatch, 30/15 lbs (*Rope Get ups are 3 to 1 if on team doing RC’s

CFL #460

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)

Rowing Skill Work: 10 min

Metcon

Metcon (Time)

5 RFT of:

Row 500 meters

15 bench press, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (

CFL #459

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: Sure-Fire

https://app.romwod.com/workout/sure-fire

Today we have a sure fire routine for your shoulders, groin, upper back, spine, ankles, achilles, calves, hips, and IT band.

*20 min

In This Workout:

Twisted Cross

Puppy Dog

Low Dragon

Standing Straddle

Pigeon

OPTIONAL EQUIPMENT

Abmat/ Blanket

Medicine Ball

Specific Warm-Up

Warm-up (No Measure)

Warm-Up:

1x200m Jog

4x200m Run

200m Sprint

4×100 m Run

Metcon

Metcon (Time)

6 RFT of:

200m Run

-Rest :30-

4×100 All Out Sprint

Rest 1 min after each set

Rest 2 min after each round

*Total: 3200 m

Then

800 m easy jog (Doesn’t count towards time)

CFL #458

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)

Hang Power Clean Skill Work: 10 min

Metcon

Metcon (Time)

5 RFT of

12 Hang Power Cleans, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (30ft Front Rack Lunge Walk, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L1), 75/45 lbs (*Pick a weight you can do at least one round unbroken

Time Goal: Sub 18:00

Time Cap: 24:00