BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Jumping Air Squats 10 Russian Kettlebell Swing 2. Workout Prep 2 sets: 5 Kettlebell Swings (work up in weight) 10’ Walking Lunge Metcon Metcon (Time) 100’ Walking Lunge 50 Kettlebell Swings...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm up -into- Hip Halo Warmup -into- 3 sets: 5 Back Squats (empty bar) 5 Shoulder Press (empty bar) 5 Box Jumps (low box) 5 Inchworms 2. Workout Prep 3 sets: With partner 5 Back Squats (each/build in weight)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 6 min AMRAP: 20-seconds Bike (easy) 10-seconds Bike (hard) 30-seconds Single/Double Unders 5 Sandbag Deadlifts 10-seconds Sandbag hold 2. Workout Prep 1 set: 5/4 Calorie Bike 10 Double Unders 1 Sandbag Clean Metcon Metcon (5 Rounds...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm up -into- 6 min AMRAP 4 Alternating Dumbbell Snatches (lightweight – focus on transition) 3 Up Downs to Seal Pose 5 Alternating V-ups (each side) 5 Knees to elbow 2. Workout Prep 1 set: 4 Dumbbell Snatches (workout...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP 30-sec ski 30-sec row 30-sec bike 5 Down Dog/Seal Pose Transition 2. Workout Prep Have athletes line up equipment and perform 5/4 calories on each at workout pace. Metcon Metcon (AMRAP – Reps) 15:00 AMRAP 2-4-6-8-10… Row (calories)...Read More

BLK LBL Fitness Club – CrossFit® Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP 25/20 Cal Row 10 Empty Barbell Strict Press 10 Empty Barbell Curls 25/20 Cal Bike 10 Box Step Ups 24″/20″ 10 Single Arm KB Sit-Ups (each arm) (light weight) 25/20 Cal Ski 10 Ring or Bench Dips 100 Double UndersEasy...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 5 min AMRAP: 100m Run / 150m Row / 5 Cal Bike 3 Power Snatch (empty bar) 3 Overhead Squats (empty bar) 3 Squat Snatch (empty bar) -into- 5 min Build in weight on squat snatch 2....Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 3 sets: 30-sec single/double unders 5 updowns to seal pose 5 knees to elbows 5 ring rows 2. Workout Prep 1 set: (with a partner) 5 Synchro Toes to Bar 10 Double Unders (each) 5 Synchro Bar Facing...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout...Read More