BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 100m Run 5/5 DB Upright Row 10 Alt. Reverse Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 200m Run MIN 2 – 12 DB Hang Power Cleans MIN 3 – 12 Single DB Alt. Curtsy Squats (No...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bodyweight Goodmornings* 10 Air Squats 5 Push-Up to Down Dog 10 Burpees *Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up 2 ROUNDS 3/3 Single Arm...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 20/15 Cal. Bike Into … TABATA (8 ROUNDS, :20 ON // :10 OFF) MVMT 1 – Alt. Forward Lunges MVMT 2 – Single-Unders MVMT 3 – Hollow Rocks MVMT 4 – Double-Under Practice Into … 20/15 Cal. Bike Workout Metcon (Time) FOR TIME 50/40 Cal....Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Ring Rows + :10 Bottom of Ring Row Hold 10 Push-Ups + :20 Plank Hold 10 Air Squats + :30 Squat Hold 10 Burpees Workout “LIGHTNING STRIKES” (4 Rounds for reps) EMOM x 4 MINUTES :30 MAX Ring Rows :30 Ring Row...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 10 MINS Odd- :30 Bike (increasing effort every round) Even- :45 of Movement! 1st round= Alt Groiners 2nd round= KB DL 3rd round= RKBS 4th round= KB Upright Row 5th round= Plank Shoulder Taps Workout Metcon (No Measure) EMOM x 25 MINUTES MIN...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Lunges 5 Push-Up to Pike 10 Groiners 2 ROUNDS… 10 Up-Downs 10 Jumping Squats 20 Shoulder Taps Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 120 Thrusters (135/95)|(95/65) 120 Up-Downs *P1 works while P2 rests. Reps can be broken up...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With the Same Partner… AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups in...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 9 Plate Deadlift 7 Up-Downs 5 Bootstrap + Inchworm 1 ROUND 9 Plate Press 7 Plate G2O 5 Burpees 1 ROUND 7 BB Good Mornings 7 Behind Neck Strict Press 7 Burpee to Plate Workout Deadlift (3-3-3-3) FOR LOAD 3-3-3-3 Double-Overhand “Quiet” Deadlift...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Alt. Supermans 10 Cossack Squats 2 ROUNDS 1:00 Bike 10 Right and Left Banded Side Steps* 5 BB Kang Squats *Place band above the knees and take 10 steps to the right and 10 to the left. (if you have...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 8/6 Cal Bike 8 Up-Down Step Ups 10 Good Mornings Into… 3 ROUNDS w/ empty barbell 5 RDLs 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Box Jumps (build in height every round) Strength Hang Power Clean (3×3) FOR LOAD 3×3* Hang...Read More