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30
Jul

Friday

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Weight)

Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!?

EMOM x 4min.

Odd: 15/12 Cal Row

Even: 50 Double Unders

EMOM x 4min.

Odd: 3 Hang Power Cleans + 3 Push Press

Even: 18 Wall Balls

EMOM x 4min.

Odd: 15/12 Cal Row

Even: 50 Double Unders

EMOM x 4min.

Odd: 2 Hang Power Cleans + 4 Push Press

Even: 18 Wall Balls

EMOM x 4min.

Odd: 15/12 Cal Row

Even: 50 Double Unders

EMOM x 4min.

Odd: 1 Hang Power Clean + 5 Push Press

Even: 18 Wall Balls
No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.

Score is the final push press weight.

Metcon (AMRAP – Reps)

at the 28min. Mark….

5 Rounds:

20sec. of Max HSPU’s

10sec. of Rest

20sec. of Max Ring Dips or Bench Dips

10sec. of Rest

20sec. of Max Push-Ups

10sec. of Rest
If you have ever done an old school workout called “JT” then you know who hard this is AND how sore you will be tomorrow! Seems so simple and it is… But man is it SPICY!

If you need to scale HSPU’s today you can choose one of these:

1) L-Sit DB Press

2) Lateral DB Raises since today is mostly shoulder intensive.

RX+ is for people who do ring dips today.

29
Jul

Thursday

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (No Measure)

3 Total Sets:

(0-2min.)

30/20 Cal Assault Bike

(2-4min.)

5 Front Squats as heavy as possible

(4-6min.)

Max Effort Weighted DB Sit-Ups (45/30lb.)

(6-8min.)

5 Deadlifts as heavy as possible
*Soon as the clock hits 8min. you start back at the top and repeat for 3 total sets. This is a 24min. Section.

*For scoring, I will put the Front Squat and Deadlift score-boxes below

Front Squat (3X5)

Deadlift (3X5)

Metcon (AMRAP – Rounds and Reps)

at the 29min. Mark….

6min. AMRAP:

6 Toes-To-Bar

9 American KB Swings (70/53lbs.)
After a 5min. rest from the top section, you will hit this final finisher. Made to keep you moving quick! No pacing, JUST GO!

28
Jul

Wednesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press

0-4min.)

400m Run

10 Unbroken Bench Press

Max Pull-Ups in remaining time…

(5-6min.)

Rest

(6-10min.)

400m Run

8 Unbroken Bench Press

Max Pull-Ups in remaining time…

(10-11min.)

Rest

(11-15min.)

400m Run

6 Unbroken Bench Press

Max Pull-Ups in remaining time…

(15-16min.)

Rest

(16-20min.)

400m Run

4 Unbroken Bench Press

Max Pull-Ups in remaining time…

*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that’s fine, but try and get them all in a row!

*I will put a separate score box below for the pull-up or muscle up (RX+ option) score

Metcon

Metcon (AMRAP – Reps)

Out your number of pull-ups you got total here from the above workout.

If you choose to do RX+ then put your total number of muscle ups here. Put ring or bar in the comments 🙂

Metcon (Time)

At the 25min. Mark….

For Time:

50 Burpee Box Jumps 24/20″

27
Jul

Tuesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean and Jerk

EMOM x 3min.

10/7 Cal Bike

EMOM x 3min.

3 Power Clean and Jerks @50-60% of 1RM

EMOM x 3min.

10/7 Cal Bike

EMOM x 3min.

2 Power Clean and Jerks @65-75% of 1RM

EMOM x 3min.

10/7 Cal Bike

EMOM x 3min.

1 Power Clean and Jerks @80-90% of 1RM

*You stay on each section for 3min. straight before switching to the next station. The power clean and jerks go up in weight each section, but if you would like to work my cardio or work on form then keep them at 3 reps the entire time on the lighter percentages.

Metcon

Metcon (Time)

at the 23min. Mark…

10 Rounds For Time:

10 Wall Balls (20/14lbs.)

5 Double DB Hang Cleans (50/35s)

26
Jul

Monday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Rack Lunge

4 Total Sets:

(0-2min.)

5-6 Back Lunges on each leg

(2-4min.)

35/28 Cal Row

(4-6min.)

20-30 Hanging Weighted Knee Raises

*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section.

*For the knee raises choose anywhere between 5-25lb. range.

Metcon

Metcon (AMRAP – Rounds and Reps)

at the 27min. Mark….

8min. AMRAP:

8 DB Goblet Squats (70/50lb.)

12 Push-Ups

1 2 3 240