Call Us: (480) 664-4040

WOD

Refer A Friend

Invite A Friend To Check Us Out!
21
Feb

Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

Strength

Snatch (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Last seen 2018

21
Feb

Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

CHIPPER-STYLE WARM-UP…

1:00 Calf Stretch on Wall/Rig (:30 Each Leg)

40 Single-Unders

10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle)

30 High Singles

10 Calf Raises

20 2 Singles + 1 Double Under

10 Air Squats

10 Double-Unders

Workout

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Optional Cool Down

Warm-up (No Measure)

2 SETS

:30/:30 Calf Stretch*

1:00 Cobra Stretch

(No Measure)

*Elevate foot against wall to stretch each calf.

20
Feb

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m RUn

2 Rounds of…

10 KB Sumo Deadlift

10 RKBS

:30 Plank

10 Air Squats

Workout

Metcon (AMRAP – Rounds and Reps)

40:00 AMRAP

20 Cal Assault Bike

15 Half Kneeling Kettlebell Chop R/L

15 Perfect Tempo Air Squats @4030

30 Deadbugs

30 Alt V Ups

1:00 Plank

1:00 Wall Sit

400m Run

19
Feb

Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push-Ups

5 Push-Up to Pike

10 Air Squats

5 Cal Row

into…

1 ROUND

10 Alt DB Renegade Rows

10 MedBall Front Squats

5 Cal Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12/10 Cal. Bike

12 Alt. DB Renegade Rows

12/10 Cal. Row

12 Wall Balls

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:30 Calf Raises (on an elevated surface)

:30 Rest

:30 Alt. Deadbugs

-1:00 Rest b/t Sets-

(No Measure)

19
Feb

Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

‘25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

Strength

Metcon (Weight)

5 SETS*

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (155/105)|(115/75)

15/12 Cal Row

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)