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23
Nov

Tuesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 2 – Week 3

– Superset the 2 movements below.

– Rest 2-3min. between sets

Push Jerk (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Weighted Pull-ups (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Metcon

Metcon (Time)

For Time:

1 Devil Press 50/35lbs.

Run 200m

2 Devil Press 50/35lbs.

Run 200m

3 Devil Press 50/35lbs.

Run 200m

4 Devil Press 50/35lbs.

Run 200m

5 Devil Press 50/35lbs.

Run 200m

6 Devil Press 50/35lbs.

Run 200m

7 Devil Press 50/35lbs.

Run 200m

8 Devil Press 50/35lbs.

Run 200m

9 Devil Press 50/35lbs.

Run 200m

10 Devil Press 50/35lbs.

Run 200m
Starts off easy, but those devil presses start to get harder to hang onto as the workout progresses. Try to hang on and finish in the time cap!

TIME CAP: 18min.

22
Nov

Monday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 1 – Week 3

– Superset the 2 movements below.

– Rest 2-3min. between sets

Front Squat (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Power Clean (5X2)

I cut the reps down to 2 (they’ve been 3 the past 2 weeks) so that you can focus on heavy reps today. Go as heavy as possible without any failed reps.

Metcon

Metcon (AMRAP – Reps)

4 Rounds For Max Reps:

1min. of Echo Bike Calories

1min. of Barbell Lunges (front or back rack)

1min. of Toes-To-Bar

1min. of Rest
Try to rack up as many reps as possible at each station. Some goal numbers:

Bike: 15-25 Calories

Lunges: 14-20 Reps

TTB: 15-20 Reps

Men’s RX Weight: 95lbs.

Men’s Advanced Weight: 115lbs.

Women’s RX Weight: 65lbs.

Women’s Advanced Weight: 75lbs.

21
Nov

Sunday

BLK LBL Fitness Club – CrossFit®

Kerrie (Time)

Wearing a weight vest (20/14lb),

10 rounds for time of:

100-m sprint

5 burpees

20 sit-ups

15 push-ups

100-m sprint

Rest 2 minutes
To learn more about Kerrie click here

20
Nov

Saturday

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

In partners of 2 (Only 1 partner works at a time)

35min. to finish…

200 Calorie Row

200 Wall Balls (20/14lbs.)

200 American KB Swings (70/53lb.)

*Every 5min. Complete 10 Ground To Overhead with (135/95lbs.)

*Start with Ground To Overheads
To be clear, the workout goes like this…

Clock starts…

Complete 10 Ground To Overheads. You can snatch or clean and jerk at anytime.

In the remaining time, try to get as many calories on the rower as possible. Switch partners at any time.

When the clock reaches 5min, you complete 10 more ground to overhead.

You must complete all 200 calories on the rower before moving to the wall balls. Then complete all 200 wall balls before moving on to the KB swings.

18
Nov

Thursday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 4 – Week 2

– Superset the 2 movements below.

– Rest 2-3min. between sets

Back Squat (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Hang Power Clean and Jerk (5X2)

Get something on the bar that feels like 75-80% effort. Drop each rep, but make sure to pick up the 2nd rep within 5-10sec. Focus on a split jerks specifically.

Metcon

Metcon (AMRAP – Reps)

6min. AMRAP:

1 DB Thruster 50s/35s

2 Toes-To-Bar

3 DB Thrusters

4 Toes-To-Bar

5 DB Thrusters

6 Toes-To-Bar

7 DB Thrusters

8 Toes-To-Bar

… Keep adding 1 rep
Rest 3:00 b/t AMRAP

Metcon (AMRAP – Reps)

6min. AMRAP:

1 Double DB Snatch 50s/35s

2 Burpees

3 Double DB Snatches

4 Burpees

5 Double DB Snatches

6 Burpees

7 Double DB Snatches

8 Burpees

… Keep adding 1 rep