BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 200m Run Into… 3 ROUNDS 10 Groiner + Twist 8 Med Ball G2OH 6 Med Ball Jumping Squats Into… 200m Run Strength Back Squat (1×6 / 1×4 / 1×2 ) BACK SQUAT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Good Morning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs Post-Workout Strength Metcon (No Measure) 3 SETS FOR QUALITY 8-12 Tricep Kickbacks 8-12 Single DB Skull Crushers Max Banded Tricep...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Skill Metcon (No Measure)...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang :15 Top of Ring Dip Hold Strength Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)*...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 100m Jog 10 Elbow Punches Into … 3 SETS 20 Single Unders 100m Run 10 Strict Press Strength Shoulder Press (1×2 / 1×2 / 1×2+) STRICT PRESS 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95%...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace every :30 starting at 75% effort) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push-Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5 OH Press Strength Metcon (Weight) E2MOM x 12 MINUTES* 3 Power Clean & Jerks *Start light and...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength Back Squat (1×2 / 1×2 / 1×2) BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95%...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 8:00 AMRAP 10/8 Cal Row 10 Front Squat (build each round towards goal weight for workout) 10 Elbow Punch 10 Up-Down Workout “Menard” (Time) Hero Wod “Menard” 5 Rounds (Ladder 5) 11 Power Cleans (155/105) 13 Burpee Over Bar 19 Calorie Row (Date of...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 400m Run 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Up-Downs 10 Scap Pull-Ups Easy, For Quality Pace! Workout Metcon (Time) FOR TIME* 10 Jerks (155/105)|(115/75) 30 Burpees 20 Jerks 40 Toes to Bar 30 Jerks 50 Up-Down Over Bar *Option...Read More