BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run Into… KB or DB Complex Warm-up* 3 ROUNDS 4 SA KB Deadlift 4 SA KB Hang Clean 4 KB Half Kneeling Press 4 SA KB OH Lunge *Perform the whole complex on one arm, then repeat on the other side. Workout Metcon (Time)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2-3 ROUNDS 1:00 Row or Run 10 BB Good Morning 20 Shoulder Taps 5 Push-Up to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 30/20 Cal Row or 400m Run 15 DB Deadlifts 50/35 12 DB Push-Ups (Score is Time) Finisher Metcon (No Measure) 2...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR QUALITY (10:00 MINUTE CAP) 12/10 Cal Row (EZ effort) or 200m run 10 Narrow Stance Squats 10 Sumo Squats 12/10 Cal Row (EZ-Mod effort) or 200m run 10 Wall Ball or DB Front Squats 10 Wall Ball or DB Push Press 12/10 Cal Row...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Jog AMRAP In Time Remaining… 10 Shoulder Taps 5 Up-Downs 20 Jumping Jacks 5 Burpees Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 15 Hand Release Push-Ups 30 Butterfly Sit-Ups 60 Double Unders 200m Run (Score...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 PVC Pass Throughs w/ Lunge 8 PVC Overhead Squats 8 PVC Back Squat Jumps 4/4 PVC Around the Worlds Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 5 Hang High Pulls + 5 Hang Muscle...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 MINUTE CAP) 200m Run 10 Bootstrappers 10/10 Single Leg DB Deadlifts Workout Metcon (Time) 2 Rounds for time: 20 DB Deadlifts (AHAP) 800m Row or 4:00 Cardio 20 Burpees 10 Deadlifts 400m Run 10 Burpees -Rest 2:00- (Score is Time)Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Row (1:00 EZ, 1:00 Mod, 1:00 Hard) Into… AMRAP x 7 MINUTES 20 Deadbugs 8/8 Single Arm DB Strict Press 8/8 Single Arm DB Sumo Deadlift 8 Inch Worms + Push-Up Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Up...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt. Groiners 10 Bootstrappers 10 Cossack Squats 5 Inch Worms Into… AMRAP x 5 MINUTES 10 Empty BB or PVC Cossack Squats 10 Kang Squats 10 Push-Up to Pike Strength Metcon (No Measure) 12:00 EMOM Min 1: 10 Slow Bicep...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25’ High Knees 25’ Butt Kickers 25’ Karaokes 25’ Toe Walk 25’ Heel Walk 25’ Leg Swings 25’ Bear Crawl Into… 10 Box Step Ups 5 Push-Up to Pike 10 Up-Downs 8 Box Jumps 4 Inchworms 8 Burpees Workout Metcon (Time) 7 ROUNDS...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Plank Hold Into… AMRAP x 6 MINUTES 20 Single or Double Unders 10 Slam Ball Deadlifts 5 Push Ups + Shoulder Taps* Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) EMOM...Read More