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24
Oct

Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

15/12 Cal Row

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC OH Lunge

Into…

2 ROUNDS

15/12 Cal Row

10 Barbell Hang High Pulls

10 Hang Muscle Snatches

:30 OH Barbell Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

6 Hang Power Snatch (95/65)|(65/45)

12 Single DB OH Reverse Lunge (Switch side each rd)

18 DB Bent Over Row

400m Run

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Roll Upper Back

3:00 Foam Roll Quads & IT Band

(No Measure)

24
Oct

Saturday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

15/12 Cal Row

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC OH Lunge

Into…

2 ROUNDS

15/12 Cal Row

10 Barbell Hang High Pulls

10 Hang Muscle Snatches

:30 OH Barbell Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

6 Hang Power Snatch (95/65)|(65/45)

12 Single DB OH Reverse Lunge (Switch side each rd)

18 DB Bent Over Row

400m Run

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Roll Upper Back

3:00 Foam Roll Quads & IT Band

(No Measure)

23
Oct

Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Empty Barbell Good Mornings

20 Glute Bridge-Ups

Into…

3 ROUNDS

10 Empty Barbell Romanian Deadlifts

10 Kipping Swings

10 V-Ups

Strength

Deadlift (1×3)

ON A 20:00 RUNNING CLOCK…

Deadlift Waves

5-4-3-5-4-3-5-4-3

Build*

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15-18-21

DB Deadlift (50/35)|(35/20)*

Toes to Bar

*Both heads of each DB must touch the ground each time.

(Score is Time)

23
Oct

Friday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Empty Barbell Good Mornings

20 Glute Bridge-Ups

Into…

3 ROUNDS

10 Empty Barbell Romanian Deadlifts

10 Kipping Swings

10 V-Ups

Strength

Deadlift (1×3)

ON A 20:00 RUNNING CLOCK…

Deadlift Waves

5-4-3-5-4-3-5-4-3

Build*

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15-18-21

DB Deadlift (50/35)|(35/20)*

Toes to Bar

*Both heads of each DB must touch the ground each time.

(Score is Time)

22
Oct

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Wall Ball Front Squats*

MIN 2 – :45 Bike**

*2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball

**1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 18 MINUTES…

30 Wall Balls (20/14)|(14/10)

15/12 Cal Bike or Row

MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets

(Score is Reps)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:30 Wall-Sit

:30 Perfect Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)

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