Call Us: (480) 664-4040

WOD

Refer A Friend

Invite A Friend To Check Us Out!
19
Jan

Sunday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MIN

100m Run

10 KB Deadlifts

10 MB Front Squats

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

8 ROUNDS FOR TIME*

P1 – 400m Run

While P2 Completes AMRAP of…

8 Wall Balls

12 Russian KB Swing

-17:00 Hard Cap-

(Score is Time)

*Partner 1 is the pacesetter; once they get back from the 400m Run, they switch out with and pick up where Partner 2 left off. Each Partner runs 4×400 for 8 total rounds.

18
Jan

Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…

3 ROUNDS:

10 Alt Box Step Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching

18
Jan

Saturday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

3 ROUNDS:

:30 Squats

:30 Jumping Jacks

:30 Hollow Hold

:30 Single Unders

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

40 Double-Unders

20 Air Squats

10 V-Ups

(Score is Each Round for Time)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS :20 ON / :10 OFF

MOVT 1 – MAX Push-Ups

MOVT 2 – MAX Ring Rows

(No Measure)

17
Jan

Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3-4 ROUNDS w/ Single KB…

10 KB Romanian DL

5/5 Single Arm KB Bent Over Rows

:15 L arm FR Hold

:15 L arm OH Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 “Strict Burpees”

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

8:00 – Practice Kipping HSPU Breakdown

4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

17
Jan

Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Air Squats

8 Up Downs

100m Run

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 DB Thrusters

5 Burpees

100m Run

-Rest 1:00-

AMRAP x 4 MINUTES

4 DB Thrusters

4 Burpees

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

3 DB Thrusters

3 Burpees

100m Run

(Score is Rounds + Reps)