BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… 2 SETS 10 Push-Ups 10 Kip Swings 10 Single DB Front Squats 10 Single DB Ground to Overhead Workout “Thanksgiving Meal Time” (2 Rounds for reps) Thanksgiving Meal Time 1st Serving –> 20:00 to Complete** 200m Run 4 Devils Presses 50/35 6...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Into… EMOM x 6 MINUTES MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L) MIN 2 – :50 Row (EZ → Mod → Hard) Strength...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 100m Run Into… 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 100m Plate Run *Use a 15/10 LB plate **Stand on plate, front foot stays on plate and back foot steps off...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Groiners 10 BW Squats 5 Push-Ups Into… 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5 Burpees 5 Kip Swings Strength Back Squat (1×4 / 1×4 / 1×4+) BACK SQUAT 1×4...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 2 Rounds For Quality 200m Jog 5 Overhead Squat (45/25) 5 Empty Barbell Front Squats 5 Box Step Up Workout Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 20 Pike Shoulder Taps 10 Bootstrappers 5 Inch Worms + Push-up Into… TABATA: 4 SETS, :20 ON / :10 OFF MOVT 1 – Jumping Jacks* MOVT 2 – PVC Pass Thru** *Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 20 Alt Reverse Lunges* :20 False Grip Ring Row Hold :20 Ring Support Hold *Switch to 20 Alt Cossack Squats for last round Strength Back Squat (1×6 / 1×6 / 1×6+)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10 Burpees Strength Shoulder Press (1×6 / 1×6 / 1×6+) STRICT PRESS 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS 25ft (or :20) Toe Walk 25ft (or :20) High Skips 25ft (or :20) High Knees 25ft (or :20) Butt Kickers Into… 3 SETS 10 Elbow Punches 10 Air Squats 100m Jog Skill Metcon (Weight) 5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 8:00 AMRAP 30 Single Unders 20 Alt Lunges 10 Hand Release Push Ups 30 Flutter Kicks (Bonus = bar held over face) 20 BB Bent Over Row 10 BB Front Squats Strength Front Squat (5×5) ON A 15:00 RUNNING CLOCK… 5×5 Front Squat* *Moderate-heavy for...Read More