W.O.D.

CrossFit Lackland – CROSSFIT

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Warm-up

1 Mile Run

100′ Alternating Lunges

20 Banded Pull-aparts

20 PVC Pass Throughs

Metcon

The Fittest Games 19.5 (Time)

FOR TIME | *8 MIN TIME CAP

24 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

2 BOX JUMPS OVERS

20 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

4 BOX JUMPS OVERS

16 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

6 BOX JUMPS OVERS

12 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

8 BOX JUMPS OVERS

8 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

10 BOX JUMPS OVERS

4 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

12 BOX JUMPS OVERS

LV4) 50/35 lb DB, 30/24″ (Pro/Am/Team/35-39 Masters)

LV3) 35/20 lb DB, 24/20″

(Masters 40+/Teens/Intermediate/Scaled)

LV2) 25/15 lb DB, 20″ Step-Ups (Community)

The Fittest Games 19.6 (AMRAP – Reps)

6 MINUTE AMRAP of:

50 POWER SNATCH

AMRAP BAR MUSCLE UP (L4/3), Chest to bar Pull-Ups (L2), Pull-Ups (L1), Ring Rows (LV4) 95/65 lbs (PRO/AM/Teams/Masters 35-44)

LV3/2) 75/55 lbs (Masters 45+/Teens/Intermediate/Scaled)

LV1/

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon (Time)

Teams of 3 For Time of:

For Time of:

9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (45 Thruster, 95/65 lbs (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (32 Thruster 115/75 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (21 Thruster 135/95 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (

Metcon (AMRAP – Reps)

Teams of 3: 12 Min AMRAP of:

Cals on AAB

50′ Slamball Carry, 100/60 lbs

*Ball is carried in the front (not on the shoulder)

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

For Time of:

9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (45 Thruster, 95/65 lbs (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/9/7 Ring Muscle ups (L4), BMU’s (L3), 3x Pull-Ups/Ring Dips (L2), 3xAssisted Pull-Ups/Ring Dips (L1), 3xRing Rows/Box Dips (Rest :90

8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (32 Thruster 115/75 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/8/6 Ring Muscle ups (L4), BMU’s (L3), 2x Pull-Ups/Ring Dips (L2), 2xAssisted Pull-Ups/Ring Dips (L1), 2xRing Rows/Box Dips (Rest :90

7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (21 Thruster 135/95 (L4), -10 lbs (L3), -20 lbs (L2), -30 lbs (L1/7/5 Ring Muscle ups (L4), BMU’s (L3), Pull-Ups/Ring Dips (L2), Assisted Pull-Ups/Ring Dips (L1), Ring Rows/Box Dips (

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds:

2:00 row

20 Alt leg V-ups

5 Strict pull ups or Ring Rows

:30 Rig hang

Metcon

Death Race (Time)

5 RFT of:

15/10 Cals on AAB

10 Burpees
*10 min cap

Metcon (Time)

For Time of:

15 Squat Snatch 165/115 lbs (L4), 135/75 lbs (L3), 105/55 lbs (L2), 85/45 lbs (L1), HPS 65/35 lbs (20/16 Cals on C2

12 Squat Snatch

20/16 Cals on C2

9 Squat Snatch

20/16 Cals on C2

CrossFit Lackland – CROSSFIT

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Warm-up

5 Min – Coaches Choice

Metcon

Metcon (Time)

For Time of:

75 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (50 Pullups (L4), 40 reps (L3), 30 reps (L2), 50 Assisted PU’s (L1), 50 Ring Rows (25 Burpee Box Jump Overs, 30/24″ (L4), 24/20″ (L3/2), 20/16″ (L1), Step Ups, 20/16″ (50 Pullups (L4), 40 reps (L3), 30 reps (L2), 50 Assisted PU’s (L1), 50 Ring

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

Strength Phase

Shoulder Press (7 sets of 5 reps @80% +5lbs)

CrossFit Lackland – CROSSFIT

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Warm-up

5 min – Coaches Choice

Metcon

Metcon (Time)

For Time of:

75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (25 DBall to Shoulder, 100/60 lbs (L4/3), 60/30 lbs (L2/1/75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (

Strength Phase

Front Squat (6 sets of 6 reps @75% +5lbs)

Additional Work (On Your Own After Class)

Metcon (AMRAP – Reps)

6 RFT of: 2:00 on/1:00 off

20 Push ups

15/12 Cal on AAB (L4), 12/9 (L3), 9/6 (L2/1/Max Legless rope climbs (L4), Rope Climbs (L3/2), Attempts (L1), Rope Get-Ups (

CrossFit Lackland – CROSSFIT

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Warm-up

5 min – Coaches Choice

Strength Phase

Deadlift (7 sets of 5 reps @80% +5 lbs)

Metcon

Metcon (Time)

3 RFT of:

100 Zeus Double Unders (L4), 150 Regular DU’s (L3), 100 DU’s (L2), 100 Attempts (L1), 150 Singles (100′ HS walk (L4), 75′ (L3), 50′ (L2), 200′ Bear Crawl (L1), 100′ Bear Crawl (30/20 Ring Dips (L4), 25/15 (L3), 20/10 (L2), 25/15 Assisted (L1), 25/15 Box Dips (30 GHD (L4), 25 (L3), 25 T2B (L2), 25 Knee-Ups (L1), 25 AbMat Sit-Ups (

Additional Work (On Your Own After Class)

Shoulder Press (7 sets of 5 reps @80% +5lbs)

Metcon (Distance)

5 Rounds for Distance

4 Sets:

:45 Easy

:30 Moderate

:15 Fast

Rest 3:00 b/t sets

Set 1: Run

Set 2: C2 Row

Set 3: AAB

Set 4: Run

CrossFit Lackland – CROSSFIT

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Warm-up

15 min AMRAP:

2:00 Assault bike

10 Inch worms

20 Ring rows

10 Banded Pull Aparts

Metcon

Metcon (Time)

3 RFT of:

15/12-12/9-9/6

Cals on AAB

12-9-6

Deficit HSPU, 4.5″/3.5″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 1/2 reps Wall Walks (L1), Seated DB Press, 35/25 lbs (

Additional Work (On Your Own After Class)

Metcon (Time)

For Time of:

75 Wallballs, 20/14 lbs

50 Pullups

25 Burpee Box Get Overs 48″

50 Pullups

75 Wallballs, 20/14 lbs

CrossFit Lackland – CROSSFIT

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Metcon

Metcon (Time)

3 Rounds For Time of:

20/15 Cal Assault Bike

75 Heavy Double Under or 100 Regular Double Under (L3), 50 Hvy/75 Reg (L2/1), 100 Singles (20/15 Call Assault Bike

75 Heavy Double Under or 100 Regular Double Under (L3), 50 Hvy/75 Reg (L2/1), 100 Singles (rest 3:00 b/t rounds

Power Clean (Find 1 RM)

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Warm-up

Coaches choice, 5-10 min

Metcon

Metcon (Time)

Teams of 2 For Time of:

Buy in:

1 Mile Run as a team

Then:

5 Strict Pull-Ups Each

30 Bench 185/115

Run 400 m

45 Bench 155/95

Run 400 m

60 Bench 135/85

*Do 5 Strict Pull Ups each, every minute on the minute

Cash Out:

1 Mile run