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

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 3 sets: 5 wall balls (focus on breathing and arm cycling) 1 rope pull for height OR 2 zombie climbs 5 down dog/seal pose transitions 2. Workout Prep 2 sets: 5 Wall Balls 1 Rope Climb (1 pull)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Jump Rope -into- 4 sets: (each machine) Tabata 20 seconds/10 seconds off Echo Bike Ski Erg (OR Row) * Steadily increase the pace to around 80% of the intended workout effort * 2. Workout Prep Set up machines into lanes...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead...Read More

BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Ski 1:00 Bike 1:00 Row – rest 15 seconds between – -into- 3 rounds 5 Alternating Dumbbell Bench Press (build across rounds) 10ft Sled Push build across rounds) 2. Workout Prep 1 set: 5 Dumbbell Bench Press (at...Read More