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17
Nov

Wednesday

BLK LBL Fitness Club – CrossFit®

Today’s Programming

Today is our conditioning only day again! We’ve done much shorter versions of this piece before with a max lift at the end and everyone usually loves how it makes them feel. So for CARDIO DAY, I beefed it up a little and added the 800m and 1000m sections. Just like last week, I am not super concerned about you hitting this as hard as possible. Use about 75-80% effort and just get it done!

A really awesome substitute is swapping out the run for the ski erg! (same amount of meters)

Metcon (Time)

For Time:

Run 1000m

Row 200m

Run 800m

Row 400m

Run 600m

Row 600m

Run 400m

Row 800m

Run 200m

Row 1000m

Accessory Work

Some extra bonus CORE work if you like:

8 Rounds:

20sec. of Russian DB Twists (35/20lb.)

10sec. Rest

15
Nov

Monday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 1 – Week 2

– 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 (5X3)

Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important today!

Metcon

Metcon (AMRAP – Reps)

3min. AMRAP:

8 Barbell Hang Cleans (95/65lbs.)

8 Barbell Front Squats

3min.

8/6 Cal Echo Bike

8 Sumo Deadlift High Pulls (95/65lbs.)

3min. AMRAP:

8 Barbell Hang Cleans (95/65lbs.)

8 Barbell Front Squats

3min.

8/6 Cal Echo Bike

8 Sumo Deadlift High Pulls (95/65lbs.)

REST 1MIN. AFTER EVERY AMRAP

13
Nov

Saturday

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Reps)

In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme!

2 Burpees

4 Push Jerks

6 Cal Row

3 Burpees

5 Push Jerks

7 Cal Row

4 Burpees

6 Push Jerks

8 Cal Row

5 Burpees

7 Push Jerks

9 Cal Row

6 Burpees

8 Push Jerks

10 Cal Row

…. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.
…. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.

Men’s Weight: 95lbs.

Men’s Advanced Weight: 115lbs.

Women’s Weight: 65lbs.

Women’s Advanced Weight: 75lbs.

12
Nov

Friday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press (5X5)

-Superset with Deadlifts

-Rest 2-3min between sets

Deadlift (5X5)

Metcon

Metcon (Time)

Complete 250 Reps in any rep scheme or order you like using only these 3 movements:

Echo Bike Calories

Pull-Ups

Wall Balls (20/14lbs.)
All I want is 50 reps of each movement. After that, you can do whatever you want. Even if you just stay on the bike the whole time. Whatever sounds the most fun to you today!

Put your strategy in the comments with your time!

Time CAP: 18min.

11
Nov

Thursday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat (5X5)

-Superset with Hang Power Cleans

-Rest 2-3 min between sets

Hang Power Clean (5X2)

Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really sweep that bar into the hips and get good lifts in. You should be able to lift more from the hang than from the floor.

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

1min. of Max Barbell Overhead Squats (45/35lbs.)

1min. of Max American KB Swings (53/35lb.)

1min. of Box Jumps (24/20″)

1min. of Rest
This is one of the “looks really easy on paper” kind of workouts. Try to really rack up some reps each minute. Then, after the first round, your goal is to just try and hang onto those numbers for the rest of the workout.