BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 10 Alt. Samson Lunges 10 Groiner w/ thoracic rotation 10 Push-Up to Pike 10 Bootstrappers Skill Metcon (No Measure) 3 SETS FOR QUALITY 3/3 DB or KB Turkish Get-Up/Down* 20 Alt. Sit-Thrus *Full Movement is to Standing Position and Back Down...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to Curl Workout Metcon (Time) FOR TIME 200m Plate Run (Athlete Choice) 50 Plate Ground to Overhead 50 Plate Walking Lunges* 200m Plate Run...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 12:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)”...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike/ Row/ Run (Do all 3 in any order) 10 Glute Bridges 20 Shoulder Taps 10 Push Ups 10 Air Squats 10 Kips Workout Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsRX = not partitioned, start with...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty barbell Workout “NCMETCON BASELINE II.I (Test)” (Weight) II.I. ON A 20:00 RUNNING CLOCK…...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. Extended Warm-up Metcon (No Measure) 10:00 EMOM Min 1: 5 Sumo DL (Build in weight) Min 2: 5-10 Reps Strict Bar Work* *Athletes...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Leg Swings 25ft Walking Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Shoulder Taps 10 Lunges 5 Pull Ups or Ring Rows 5...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 12/10 Cal Bike 10 Kip Swings 8 Knees to Chest 6/6 Single DB Deadlifts 4 Alt. Single DB Hang Muscle Clean Workout Metcon (Time) FOR TIME 25 Toes to Bar or Sit ups 25 DB Hang Power Cleans (50/35)|(35/20) 50/40 Cal...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR TIME (8:00 CAP) 200m Run (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 200m Run (Moderate) Workout Metcon (AMRAP – Rounds and Reps) EVERY 4:00 x 5 SETS 300m Run Then in the remaining time… AMRAP of: 12...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Groiners + Torso Twist 5 Inch Worms + Push-Up Into… 3 ROUNDS 3 Snatch Grip Deadlift 3 Snatch Grip Hang High-Pulls 3 Snatch Grip Hang Muscle Snatch 3 Snatch Grip Hang Power Snatch* *With each rep, lower the start position for...Read More